Pan-Seared Beef Tenderloin with Cauliflower Puree & Roasted Cauliflower

Product Wellness Keys
  • Fat Free
  • Fruits - Vegetables
  • Heart Healthy
  • Gluten Free
  • High Calcium
  • High Fiber
  • Lactose Free
  • Low Calorie
  • Low Fat
  • Low Sodium
  • Sugar Free
  • Vegan
  • Lean
  • Whole Grain
  • Diabetes
  • High Calorie
Read more about Wellness Keys
Nutritional Info
Each serving (about 5 oz beef, 4 oz caulfilower, 4 oz cauliflower puree) contains 520 calories, 17 g carbohydrate, (5 g fiber), 44 g protein, 34 g fat, (7 g saturated fat), 105 mg cholesterol, and 580 mg sodium.
  • Calories per Serving: 520
  • Servings: 4
  • Active Time: 35 minutes
  • Total Time to Make: 35 minutes
Pan-Seared Beef Tenderloin with Cauliflower Puree & Roasted Cauliflower



  1. Preheat oven to 400 degrees. Toss cauliflower florets and 2 Tbsp basting oil in large bowl; season with salt and pepper. Arrange in single layer on parchment paper-lined baking sheet. Roast about 20 min, until lightly browned and tender. 
  2. Dust steaks with pan searing flour; pat off excess. Heat olive oil in large pan on MED-HIGH until oil faintly smokes; add steaks. Cook, 3-4 min, until steaks change color one-quarter of way up and seared side has browned; turn over. 
  3. Reduce heat to MED; cook until internal temp reaches 10 degrees lower than final target temp (refer to temp chart below). Check by inserting thermometer halfway into thickest part of steak. 
  4. Add remaining basting oil and butter; swirl. Baste steaks with butter mixture using spoon, 4-5 min, until steaks reach desired doneness. Transfer to serving platter; let rest 5-10 min. Serve with roasted cauliflower and warmed cauliflower puree.


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