Sargent Choice Cooking Demonstration: Grilled Beef Tenderloin with Wild Rice Salad and Grilled Vegetables

By: Stephanie Horton, Dietetic Intern, Nutrition and Fitness Center

Video by: Alan Wong

It is a common misconception that red meat is unhealthy for you. Take this Sargent Choice recipe, for example: Grilled Beef Tenderloin with Wild Rice Salad and Grilled Vegetables. Does this sound like something you would enjoy? We think so! And does it sound unhealthy? We think not!

As long as you pick a nice lean piece of beef, red meat can be part of a healthy diet, and if you watch Executive Chef Walter Dunphy whip this dish up in the Sargent Choice kitchen, you may be even happier about this news! Red grapes and bright green chives give this dish a beautiful color and fresh squeezed orange juice and vinegar give it a good punch.

This video is the 28th most viewed video on YouTube posted by Boston University. Join thousands of others in this virtual kitchen below!

This video initially appeared on BU Today.

Happy Cooking!

Grilled Beef Tenderloin with Wild Rice Salad and Grilled Vegetables Recipe

Serves 8

Grilled Tenderloin
2 pounds beef tenderloin filet, cleaned of all fat and silver skin
2 tablespoons extra-virgin olive oil (preferably Spanish)
1 teaspoon light brown sugar
1 teaspoon fresh-squeezed lemon juice
1 teaspoon Dijon mustard
1 cup red wine vinegar
1 teaspoon fresh garlic, finely chopped
1 teaspoon fresh thyme, finely minced
1 teaspoon oregano, finely minced
1 teaspoon kosher salt
1 teaspoon fresh ground black pepper

Wild Rice Salad
8 cups wild rice, precooked
2 cups red seedless grapes, halved
1/2 cup Vidalia onion, diced
1/4 cup chives, chopped
1/4 cup flat leaf parsley, chopped
2 teaspoons extra-virgin olive oil
1 teaspoon red wine vinegar
2 teaspoons orange juice

Grilled Vegetables
8 Roma tomatoes, halved
2 Vidalia onions, cut into 1/2-inch rings
2 zucchini, cut in 1/2-inch planks on the bias
1 yellow squash, cut in 1/2-inch planks on the bias
2 green bell peppers, cut in planks
1 teaspoon balsamic vinegar
Canned vegetable spray for grill
1 ounce micro-herbs (any variety) for garnish

To prepare the beef marinade, combine all ingredients except the beef in a bowl and whisk. Pour the mixture over the beef, cover, and refrigerate for at least 45 minutes. Remove the beef, reserving the marinade in the bowl, and transfer it to a baking sheet. Refrigerate the beef uncovered for about an hour.

Gently place all of the grilled vegetable ingredients in a bowl and cover with the reserved beef marinade. Refrigerate for the remainder of the time the beef is resting. Combine all of the ingredients for the rice salad and let rest at room temperature for the time being.

Heat a grill or grill plate to medium high and coat with vegetable spray. Add the tenderloin, turning it every three minutes. Rotate the filets a quarter-turn halfway through the cooking time to make a crosswise pattern. Cook the beef for a total of about 18 to 21 minutes, or until it reaches an internal temperature of 118 to 120 degrees for medium rare (or longer to your preference). Set aside on a plate covered with tinfoil.

Wipe the grill and spray again with vegetable spray. Carefully place the vegetables on the grill or grill plate and cook for one minute. Rotate them a quarter-turn, flip, and repeat. Remove vegetables from heat. Transfer the beef to a cutting board and slice into eight evenly cut, four-ounce portions.

On a platter, arrange rice in the center and then surround with the grilled vegetables. Layer the beef over the top and drizzle with a bit of balsamic vinegar and fresh herbs for garnish.

Nutrition facts per serving:

410 calories
10 grams (g) total fat (2.5 g saturated fat)
53 g carbohydrates (6 g fiber)
31 g protein
330 milligrams (mg) sodium
(Percent of daily vitamins)
Vitamin A 20%
Vitamin C 100%
Calcium 4%
Iron 25%


Ayfiel posted on February 1, 2012 at 4:01 am

Very nice and clear recipe. A very complete and orderly guidance to cook. I think it is very helpful for readers who want to try it at home. thank you
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