French · Dinner
French Roast Beef Tenderloin (High-Protein)
Pan-seared beef tenderloin roasted to medium-rare, topped with a herb-crusted panko and prosciutto crust, served over white bean and lentil ragout finished with a light pan jus. Legumes and egg boost protein while maintaining the classic French roast profile.
$10
20 minsPrep
30 minsCook
50 minsTotal
MediumLevel
Nutrition per serving
612Calories
58.3gProtein
29.8gFat
29.4gCarbs
3.9gSugar
9.6gFiber
1042mgSodium
324mgChol
11.9gSat Fat
1180mgPotassium
112mgCalcium
6.8mgIron
3.9mcgVitamin B12
6.5mgVitamin C
protein-rich
low-carb
high-fiber
high-protein
Instructions
1
Prep
Pat beef tenderloin dry, season with salt and pepper. Mix prosciutto, panko, egg, garlic, and thyme in a bowl.
2
Sear
Heat olive oil in an oven-safe skillet over high heat; sear tenderloin 3 minutes total until deeply browned, centre raw.
3
Build
Cool beef 2 minutes, then press prosciutto-panko mixture evenly over top and sides to form a crust.
4
Roast
Return crusted beef to skillet and roast at 425°F for 15–18 minutes until thermometer reads 130°F for medium-rare.
5
Rest
Transfer beef to a board, tent loosely with foil, and rest 10 minutes until juices stop pooling.
6
Simmer
Melt butter in skillet over medium heat; add onion, beans, lentils, beef stock, and mustard. Simmer 5 minutes until liquid reduces.
7
Finish
Fold spinach into ragout, cook 1 minute until wilted, then spoon onto a plate.
8
Plate
Slice rested beef into rounds, arrange over ragout, spoon pan juices over top, and serve.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 14 oz394g beef tenderloin, trimmed
- 1.8 oz50g prosciutto
- 1 oz30g panko breadcrumbs
- 22 eggs, beaten
- 4 cloves4 cloves garlic
- 2 tsp2 tsp fresh thyme
- 2 tbsp28g butter
- 2 tsp2 tsp olive oil
- 2 tsp2 tsp Dijon mustard
- 2/3 cup160ml beef stock
- 1 cup180g cannellini beans, cooked
- 1/2 cup90g cooked lentils
- 11 onion
- a small handful of baby spinach
- salt and black pepper to taste
