Pan-Seared Beef Tenderloin with Garlic-Steamed Kale

Quick Summary

A refined, protein-dense dinner focusing on high-quality beef and vibrant greens. This meal prepares in under 30 minutes and provides a perfect balance of iron, vitamins, and lean protein.

Ingredients

Method

1. 1. Pat the steaks dry with a paper towel. Season both sides evenly with salt and pepper.
2. 2. Heat a heavy-bottomed skillet over medium-high heat. Add olive oil. Once shimmering, place steaks in the pan.
3. 3. Sear for 4 minutes per side for medium-rare. Remove from heat and let rest for 5 minutes.
4. 4. While the beef rests, place kale and 2 tablespoons of water in a pot. Cover and steam for 3 minutes until just wilted.
5. 5. Drain excess liquid. Toss kale with minced garlic, lemon juice, and sesame seeds. Serve alongside the rested steaks.

Nutrition Snapshot

Frequently Asked Questions

How do I know when the steak is ready?

Use a meat thermometer. Pull the steak when it hits 125°F for medium-rare. It will reach 130°F after resting.

Can I substitute the kale?

Yes, baby spinach or Swiss chard work beautifully with this preparation.

Is this meal suitable for a keto diet?

Absolutely. It is high in protein and healthy fats with minimal carbohydrates.