Meal Makeovers

Meal Makeovers

Summary: A delicious and nutritious way to add zinc, iron and protein--zip--to a salad is to add some beef tenderloin. Not only is beef tenderloin an excellent or good source of nine essential nutrients, but it is also one of lean cuts of beef.

Meal Makeovers

Article Body: A delicious and nutritious way to add zinc, iron and protein-zip to a salad is to add some beef tenderloin. Not only is beef tenderloin an excellent or good source of nine essential nutrients, but it is also one of lean cuts of beef.

Nutrient-rich lean beef is a complete recipe for better health, with essential vitamins and minerals and great taste.

To help you prepare delicious lean beef, "The Healthy Beef Cookbook" (Wiley, $.) is now available wherever books are sold and on www.amazon.com and www.BeefItsWhatsForDinner.com.

The cookbook is a collection of more than lean beef recipes, nutrition tips and culinary techniques. The delicious recipes are satisfying for people watching their weight and contain many essential nutrients in fewer calories. In fact, nearly percent have less than calories per serving and more than percent incorporate all food groups.

Tenderloin Cranberry and Pear Salad with Honey

Mustard Dressing

Prep Time: mins, Serves

beef tenderloin steaks, cut / inch thick ( ounces each)

/ teaspoon coarse grind black pepper

package ( ounces) mixed baby salad greens

medium red or green pear, cored, cut into wedges

/ cup dried cranberries

Salt

/ cup coarsely chopped pecans, toasted

/ cup crumbled goat cheese (optional)

Honey Mustard Dressing

/ cup prepared honey mustard

to tablespoons water

/ teaspoons olive oil

teaspoon white wine vinegar

/ teaspoon coarse grind black pepper

/ teaspoon salt

. Season beef steaks with / teaspoon pepper. Heat large nonstick skillet over medium heat until hot. Place steaks in skillet; cook to minutes for medium rare to medium doneness, turning occasionally.

. Meanwhile, whisk Honey Mustard Dressing ingredients in small bowl until well-blended. Set aside. Divide greens evenly among plates. Top evenly with pear wedges and dried cranberries.

. Carve steaks into thin slices; season with salt as desired. Divide steak slices evenly over salads. Top each salad evenly with dressing, pecans and goat cheese, if desired.

Nutrition information per serving: calories; g fat ( g saturated fat; g monounsaturated fat); mg cholesterol; mg sodium; g carbohydrate; . g fiber; g protein; . mg niacin; . mg vitamin B; . mcg vitamin B; . mg iron; . mcg selenium; . mg zinc.

This recipe is an excellent source of protein, niacin, vitamin B, vitamin B, selenium and zinc, and a good source of fiber and iron.