Grass-Fed Beef Tenderloin & Dijon Greens

Grass-Fed Beef Tenderloin & Dijon Greens

Active Time: 30 minutes | Total Time: 30 minutes

Serves:

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Added by Healing Gourmet
on January 23, 2010

Ingredients

Healing Benefits

This Recipe:

Preparation

For the dressing: Whisk oil, mustard, vinegar, garlic and basil in a medium bowl until creamy.
Set aside. Preheat safe, nonstick skillet over medium-high heat or prepare Flavorwave (preferred).
Season steak with salt and pepper.
SKILLET METHOD: Spray skillet with organic, high heat cooking spray. Add steaks to skillet and cook until an instant-read meat thermometer registers 140°F when inserted in center of steak for medium-rare, 8 to 10 minutes, turning once halfway through. FLAVORWAVE METHOD: Place rack on 1-inch setting, cook at 325°F for 6-8 minutes for medium.
In a large bowl, toss salad greens with some of the dressing.
Arrange greens on a serving dishes top with beef. Serve with remaining dressing on the side.

The Benefits

*Excellent Source of: Protein, Selenium, Zinc, Vitamin A, Vitamin B6, Vitamin B12, Vitamin K, Niacin, Phosphorous
*Good Source of: Iron, Potassium, Vitamin C, Riboflavin, ALA Omega-3, Manganese
*Preferences: Low Carbohydrate, Low Sugars, No Citrus, No Corn, No Dairy, No Eggs, No Fish, No Gluten, No Grains, No Legumes, No Nightshade, No Nuts, No Peanuts, No Pork, No Poultry, No Seeds, No Shellfish, No Soy, No Tubers, No Yeast

Nutrition Information(amounts per serving)

Serving Size:1 Serving

View Calorie Breakdown OMEGA-6 / OMEGA-3 RATIO: 7.87

Calories: 307

MACRONUTRIENTS	Amount	% Daily Value*
Total Fat	21.3 g	*
Saturated Fat	3.6 g	*
Monosaturated Fat	14.4 g	*
Polyunsaturated Fat	2.2 g	*
Trans Fat	0.13 g	*
Essential Fatty Acids (Omega-3)
ALA	246 mg	*
EPA, DHA	2 mg, 0 mg	*
Conjugated linolenic acid (CLA)	19 mg	*
Cholesterol	61.6mg	*
Total Carbohydrate	2.3 g	*
Sugars	0.47 g	*
Fiber	1.1 g	*
Protein	27.2 g	*

MICRONUTRIENTS	Amount	% Daily Value*
VITAMINS
Vitamin A	3147.6 IU	63%
Vitamin C	8.2 mg	14%
Vitamin D	0 IU	0%
Vitamin E	3 IU	10%
Vitamin B6	0.79 mg	40%
Vitamin B12	1.4 mcg	23%
Vitamin K	87.1 mg	109%
Folate	32 mcg	8%
Niacin	7.8 mg	39%
Riboflavin	0.18 mg	11%
Thiamin	0.14 mg	9%
MINERALS
Calcium	37.7 mg	4%
Copper	0.02 mg	1%
Iron	2.9 mg	16%
Magnesium	39.8 mg	10%
Manganese	0.21 mg	10%
Phosphorous	268.1 mg	27%
Potassium	495.9 mg	14%
Selenium	28.9 mcg	41%
Sodium	535.8 mg	22%
Zinc	4.2 mg	28%
PHYTONUTRIENTS
Alpha-carotene	0 mcg
Beta-carotene	1886.4 mcg
Beta-cryptoxanthin	4.2 mcg
Lutein + zeaxanthin	757.9 mcg
Lycopene	0.01 mcg

*Notes on Macronutrients: Because your personal nutrition needs are unique, please refer to the information on this site to learn more about your intake of macronutrients (Fats, Carbohydrates & Protein).

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