½ tablespoon vegetable oil
1 beef tenderloin roast (16 ounces)
½ cup canned diced pineapple, in fruit juice, chopped into small pieces
¼ cup red onion, minced
2 teaspoons fresh cilantro, rinsed, dried and chopped (or substitute ¼ teaspoon dried coriander)
1 tablespoon lemon juice
1 teaspoon ground black pepper
1 teaspoon ground coriander
1 tablespoon ground cinnamon
¼ teaspoon ground allspice
1 tablespoon cocoa powder (unsweetened)
2 teaspoons chili powder
¼ teaspoon salt
- Preheat oven to 375° F.
- For the salsa, combine all ingredients and toss well. Let sit for 10 to 15 minutes to marinate while preparing the seasoning and cooking the meat.
- For the beef tenderloin seasoning, combine all ingredients. Lightly oil the tenderloin and spread an even layer of the dry seasoning over the entire roast.
- Place the seasoned roast on a roasting or broiling pan and roast for 10 to 15 minutes (to a minimum internal temperature of 145° F). Let cool for five minutes before carving into 16 slices.
- Serve four slices of the tenderloin with ¼ cup salsa on the side.
Per serving, with salsa: 215 calories, 25 g protein, 9 g carbohydrate, 9 g fat, 3 g saturated fat, 67 mg cholesterol, 2 g fiber, 226 mg sodium, 451 mg potassium
Courtesy of the National Heart, Lung and Blood Institute