Chateaubriand

Chateaubriand is a tender and flavorful cut of beef that is perfect for a romantic dinner, served with a light herb sauce and seasonal vegetables. This healthy version emphasizes lean cuts and fresh ingredients, making it both delicious and nutritious.

Ingredients

• Beef tenderloin - 300 grams
• Olive oil - 1 tablespoon
• Garlic - 2 cloves, minced
• Fresh thyme - 1 teaspoon, chopped
• Fresh rosemary - 1 teaspoon, chopped
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Asparagus - 150 grams, trimmed
• Carrots - 100 grams, peeled and sliced
• Cherry tomatoes - 100 grams, halved
• Balsamic vinegar - 1 tablespoon
• Fresh parsley - 1 tablespoon, chopped for garnish

Steps

1. Preheat the oven to 200°C (400°F).
2. In a small bowl, mix olive oil, minced garlic, thyme, rosemary, salt, and black pepper to create a marinade.
3. Rub the marinade all over the beef tenderloin and let it rest for 10 minutes.
4. In a large oven-safe skillet, heat a little olive oil over medium-high heat. Sear the beef on all sides until browned, about 3-4 minutes per side.
5. Transfer the skillet to the preheated oven and roast for 15-20 minutes or until the internal temperature reaches 55-60°C (130-140°F) for medium-rare.
6. While the beef is roasting, steam the asparagus and carrots until tender, about 5-7 minutes.
7. Add the halved cherry tomatoes to the skillet with the beef during the last 5 minutes of roasting.
8. Remove the skillet from the oven, let the beef rest for 5 minutes, then slice into thick medallions.
9. Drizzle balsamic vinegar over the vegetables, season with salt and pepper, and serve alongside the beef medallions, garnished with fresh parsley.

Nutrition

• Calories: 450
• Protein: 40 g
• Carbs: 15 g
• Fiber: 4 g
• Sugar: 5 g
• Sodium: 300 mg
• Cholesterol: 100 mg
• Total Fat: 30 g
• Saturated Fat: 10 g
• Unsaturated Fat: 15 g
• Water: 0.5 L

Health Benefits

• High in protein, essential for muscle repair and growth.
• Rich in vitamins and minerals from the vegetables, supporting overall health.

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