Beef holiday roast delicious, healthyHoliday meals and appetizers can have plenty of flavor, and still be healthy, nutrient-rich, tasty and satisfying.
By: Holly Swee, SD Beef Industry Council
The holiday season is full of festivities, office parties and family gatherings. For many, the increase in holiday parties also means an increase in unwanted pounds. Luckily, holiday meals and appetizers can have plenty of flavor, and still be healthy, nutrient-rich, tasty and satisfying.
Beef is a naturally nutrient-rich source of 10 essential ingredients. On average, a 3-ounce serving of lean beef is only 150 calories, yet it’s a naturally rich source of 10 essential nutrients — including protein, zinc, iron and B-vitamins.
One way to avoid over-indulging at your holiday party is to include protein in your diet. Because protein promotes satiety, eating a protein-rich meal or snack before your next holiday get-together can help you feel fuller longer and satisfy cravings faster, giving you the power to resist tempting treats.
When shopping for lean beef: There are 29 lean beef cuts that meet government guidelines for leanness. Many of these cuts are holiday favorites like tenderloin roast, top loin and top sirloin roast. Choose cuts with the word “loin” or “round” on the label. These cuts usually are lean choices.
This Tenderloin & Garlic-Roasted Vegetables recipe is a delicious meal
1 whole beef tenderloin roast (4 to 5 pounds)
1 large head garlic 2 tablespoons plus
1 teaspoon olive oil
2-1/4 pounds potatoes (such as fingerling, russet or red potatoes), quartered if large
4 small onions, halved
6 small plum tomatoes, halved
2 medium zucchini, sliced
2 teaspoons dried Italian seasoning, divided
1 teaspoon cracked black pepper, divided
1/4 cup plus 2 tablespoons grated Parmesan cheese, divided
1. Preheat oven to 425 degrees F. Cut about 1/4 inch off top of garlic head, exposing cloves. Remove outer papery skin, leaving head intact. Place in center of 12-inch square heavy-duty aluminum foil; drizzle with 1 teaspoon oil. Bring two opposite sides of foil over garlic; seal with double fold. Fold in open ends to seal. Combine remaining vegetables, remaining 2 tablespoons oil, 1 teaspoon Italian seasoning and 1/2 teaspoon black pepper in large bowl; toss to coat.
2. Combine remaining teaspoon Italian seasoning and 1/2 teaspoon pepper; press evenly onto all surfaces of beef roast. Place roast on rack in shallow roasting pan. Insert ovenproof meat thermometer so tip is centered in thickest part of beef. Do not add water or cover. Place garlic, potatoes and onions on rimmed baking sheet. Roast tenderloin in 425 degrees F oven 50 to 60 minutes for medium rare; 60 to 70 minutes for medium doneness. Roast garlic, potatoes and onions 30 minutes. Add tomatoes and zucchini to pan; continue to roast 15 minutes or until vegetables are tender.
3. Remove roast when meat thermometer registers 135 degrees F for medium rare; 150 degrees F for medium. Tent with foil. Let stand 20 minutes. (Temperature will continue to rise about 10 degrees F to reach 145 degrees F for medium rare; 160 degrees F for medium.)
4. Squeeze garlic pulp over vegetables; stir to combine. Sprinkle with 1/4 cup cheese and salt, as desired. Carve roast; sprinkle with remaining 2 tablespoons cheese. Season with salt, as desired. Serve with vegetables.
— Source: Beef Checkoff Program
For more beef holiday recipe ideas, contact Holly Swee, RD, LN, at the South Dakota Beef Industry Council at 605-224-4722 or visit www.sdbeef.org. for any festive table. If you are in need for a satisfying appetizer visit www.beefitswhatsfordinner.com for a variety of easy beef hors d’ oeuvre recipes.