Healthy Beef Recipes


Rosemary Beef Tenderloin with Chocolate Sauce and Roasted Cauliflower Recipe


Rosemary Beef Tenderloin with Chocolate Sauce and Roasted Cauliflower Recipe

Rosemary Beef Tenderloin with Chocolate Sauce and Roasted Cauliflower

Who says watching your weight and eating chocolate can’t go together? This old traditional Italian recipe tweaked for healthy living makes this one dinner you won’t feel guilty about after indulging in.


Beef tenderloin:
1 (2 pound) beef tenderloin roast
¼ teaspoon salt, plus more to taste
¼ teaspoon freshly ground black pepper, plus more to taste
4 teaspoons olive oil
½ cup chopped shallots
1 small carrot, finely chopped
1 stalk celery, finely chopped (about ¼ cup)
1 clove garlic, minced (about 1 teaspoon)
2 cups dry red wine
2 cups low-sodium beef broth
2 tablespoons tomato paste
1 bay leaf
1 sprig fresh thyme
1 tablespoon unsweetened natural cocoa powder
1 teaspoon chopped fresh rosemary

1 head cauliflower (about 2 pounds), cut into florets
2 tablespoons olive oil
¼ teaspoon ground nutmeg
¼ teaspoon salt


1. Preheat the oven to 425°F.

2. Place the cauliflower in a 9×13-inch baking dish, toss with the oil, and sprinkle with the nutmeg and salt. Cover the dish and roast for 25 minutes.

3. Season the meat with salt and pepper. In a large skillet, heat the 2 teaspoons oil over medium-high heat until shimmering, then add the meat and sear until well browned on all sides, about 10 minutes.

4. Remove the cover on the cauliflower, stir, and cook for another 30 to 40 minutes, until the cauliflower is tender and nicely browned, stirring occasionally.

5. Transfer meat to a rack set on a baking sheet. Roast until an instant-read thermometer inserted in the thickest part registers 140°F for medium-rare, about 30 minutes, or to your desired degree of doneness. Remove it from the oven, cover with aluminum foil, and let rest until the sauce is nearly done before slicing.

6. While the meat cooks, make the sauce. Heat remaining 2 teaspoons oil in a large saucepan over medium-high heat. Add the shallots, carrot, and celery and cook, stirring a few times, until softened, about 5 minutes. Add the garlic and cook for 2 minutes more. Add the wine and broth and stir in the tomato paste. Add the bay leaf and thyme and bring to a boil. Simmer until the liquid is reduced to about ½ cup, about 40 minutes. Strain through a fine mesh strainer into a small saucepan. Stir in the cocoa and rosemary and season with salt and pepper. Serve on the side with the sliced tenderloin.

Serves 6
Serving size: 3 slices of meat and about 2 tablespoons sauce and 1 cup cauliflower

Per serving
Calories 369
Fat 16g
Saturated 4g
Mono 9.5g
Poly 1g
Cholesterol 82mg
Sodium 564mg
Carb 14g
Fiber 4.5g
Protein 34g

Excellent source of:
Vitamin B12
Vitamin C
Vitamin K

Try one of our fan-favorite Healthy Meals:

Chicken Breasts Florentine

Nacho Beef Bake

Creamy Tortellini and Ham

Stir-Fry Lemon Shrimp

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