Beef Medallions

In this recipe, I slice a beef tenderloin into beef medallions and bread it with panko breadcrumbs so that it cooks up quickly while still staying juicy and flavorful.

Beef Medallions

Then, I pair the medallions with a side of Buttery Green Beans for a meal that’s light in calories but big on flavor. This is a meal that’s easy enough to stay in a weeknight supper rotation, but also elegant enough to serve to weekend company.

Beef Medallions with Buttery Green Beans

Ingredients

For the beef

  • 2 tablespoons Dijon mustard
  • 1 (1 pound) beef tenderloin, trimmed and sliced into 8 medallions
  • 1/2 cup Italian-herb panko breadcrumbs
  • 1 tablespoon chopped fresh thyme
  • 1 tablespoon chopped fresh parsley
  • 1 tablespoon chopped fresh rosemary
  • 1/4 teaspoon paprika
  • 1/8 teaspoon salt
  • 1/8 teaspoon freshly ground black pepper
  • 2 tablespoons canola oil
  • For the green beans:
  • 1 pound fresh green beans
  • 2 tablespoons butter
  • 8 ounces sliced baby bella mushrooms
  • 1/4 cup whole garlic cloves, peeled
  • 2 tablespoons blanched almonds, lightly toasted
  • 1 shallot, peeled and minced
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper

Directions

To make the beef

  1. Preheat the oven to 450 degrees F
  2. Rub the mustard evenly over the 8 pieces of beef tenderloin
  3. Combine the Italian-herb panko, thyme, parsley, rosemary, paprika, salt, and pepper in a shallow bowl. Coat the mustard-coated beef medallions evenly with the panko mixture
  4. If you have time, place the breaded beef medallions on a plate covered with plastic wrap in the fridge for 10-30 minutes so that the breading will set up
  5. Heat the oil in a large skillet that can go in the oven, such as an iron skillet, over medium-high heat
  6. Add beef and pan-fry for 2 minutes until just golden brown. Flip beef and place skillet in preheated oven and bake for 8 minutes, or until beef reaches 145 degrees internal temperature
  7. Let sit 3-4 minutes before serving

Meanwhile, make the green beans

  1. Preheat oven to 450 degrees F (you can roast green beans while you are doing the first few steps of the beef recipe or at the same time as you are baking the beef, if your oven is big enough)
  2. Cover a baking sheet with parchment paper and arrange the green beans and whole garlic cloves in a single layer on the sheet
  3. Lightly mist the green beans with some cooking oil spray and season with salt and pepper, to taste
  4. Roast beans and garlic for about 15 minutes, or until crisp-tender and lightly browned, stirring about half way through
  5. While beans are roasting, heat 1/2 tablespoon butter over medium-high heat. Add mushrooms and shallot, 1/2 teaspoon salt, and 1/4 teaspoon pepper, and saute 6-8 minutes, or until mushroom liquid evaporates
  6. Turn heat down to medium and add remaining 1 1/2 tablespoon butter
  7. Cook, stirring occasionally, until all the butter has melted, foamed, and turned a golden-brown color, 5-10 minutes. Add additional salt and pepper, to taste, if needed
  8. Place the roasted green beans and garlic on a serving plate and drizzle with the browned butter sauce and sprinkle with the toasted almonds
  9. Serve with the prepared beef and enjoy!
  10. Yield: 4 servings each, beef and green beans

Nutrition facts per serving (2 beef medallions and 1 cup green beans): 370 calories, 18g fat, 5g saturated fat, 90mg cholesterol, 390mg sodium, 24g carbs, 5g fiber, 6g sugars, 30g protein.

 

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