In the bustling world of quick, nutritious meals, this Mediterranean Beef Tenderloin Pan stands out as a culinary gem that brings together the vibrant flavors of the Mediterranean in just 20 minutes. Combining lean protein, fresh vegetables, and aromatic seasonings, this dish is a perfect balance of health and taste, ideal for busy weeknight dinners or a light yet satisfying lunch.
Ingredients
- Metric: 200g lean beef tenderloin, 140g fresh spinach, 1 red onion, 2 garlic cloves, 400g canned chopped tomatoes, 2 celery stalks, 1 orange bell pepper, 25g black olives, 1 tbsp capers, ½ tsp dried oregano (or 1 tbsp fresh), 1 tsp balsamic vinegar, salt & pepper, 1-calorie oil spray
- US: 7 oz lean beef tenderloin, 5 oz fresh spinach, 1 red onion, 2 garlic cloves, 14 oz canned chopped tomatoes, 2 celery stalks, 1 orange bell pepper, 1 oz black olives, 1 tbsp capers, ½ tsp dried oregano (or 1 tbsp fresh), 1 tsp balsamic vinegar, salt & pepper, 1-calorie oil spray
Step-by-Step Cooking Instructions
- Prepare the Ingredients: Thinly slice the beef tenderloin, ensuring even cuts for quick and uniform cooking. Slice the red onion, garlic cloves, celery stalks, and orange bell pepper. Halve the black olives.
- Heat the Pan: Lightly spray a large skillet with 1-calorie oil spray. Heat over medium-high heat, ensuring an even coating.
- Sear the Beef: Add the thinly sliced beef tenderloin to the pan. Cook for 2-3 minutes, stirring occasionally, until it’s nicely browned and just cooked through. Remove and set aside.
- Sauté the Vegetables: In the same pan, add sliced onions, garlic, celery, and bell peppers. Sauté for 3-4 minutes until they start to soften and develop a slight caramelization.
- Add Tomatoes and Seasonings: Pour in the canned chopped tomatoes. Sprinkle dried or fresh oregano, salt, and pepper. Add balsamic vinegar for a touch of sweetness and depth.
- Simmer and Combine: Let the mixture simmer for 5 minutes, allowing the flavors to meld. Return the beef to the pan and stir to combine.
- Final Touch: Add fresh spinach and black olives. Cook for another 1-2 minutes until the spinach wilts and the olives are heated through.
- Garnish and Serve: Transfer to serving plates, optionally garnishing with capers for an extra burst of flavor.
Nutritional Information and Serving Details
- Servings: 2
- Preparation Time: 10 minutes
- Cooking Time: 10 minutes
- Total Time: 20 minutes
Nutritional Breakdown (Approximate per serving):
- Calories: 250-300
- Protein: 25g
- Carbohydrates: 15g
- Fat: 10g
- Fiber: 5g
Tips for the Perfect Mediterranean Beef Tenderloin Pan
- Use high-quality, lean beef tenderloin for the best results
- Don’t overcook the beef to maintain its tenderness
- Fresh herbs can elevate the flavor profile
- Serve with a side of whole-grain bread or quinoa for a complete meal
Why This Mediterranean Dish is a Healthy Choice
This recipe is a nutritional powerhouse. Lean beef provides high-quality protein, while the abundance of vegetables offers essential vitamins, minerals, and fiber. The Mediterranean-style cooking method uses minimal oil and focuses on fresh, whole ingredients, making it an excellent choice for those seeking a balanced, heart-healthy meal.
Enjoy this quick, delicious, and nutritious Mediterranean Beef Tenderloin Pan that brings the flavors of the Mediterranean right to your dinner table!