Stovetop Grilled Beef Loin
NUTRITIONAL ANALYSIS (per serving):
Calories: 105 Protein: 15g Carbohydrates: 1g Fat: 4g Saturated Fat: 1g Cholesterol: 2mg Sodium: 27mg Fiber: 0g PCF Ratio: 58-5-37 Exchange Approx.: 2½ Lean Meats
INGREDIENTS | YIELDS 1 (5-OUNCE) LOIN; SERVING SIZE: 2½ OUNCES
1 lean beef tenderloin fillet, no more than 1″ thick
½ teaspoon paprika
1½ teaspoons garlic powder
1/8 teaspoon cracked black pepper
¼ teaspoon onion powder
Pinch to 1/8 teaspoon cayenne pepper (according to taste)
1/8 teaspoon dried oregano
1/8 teaspoon dried thyme
½ teaspoon brown sugar
½ teaspoon olive oil
Remove loin from refrigerator 30 minutes before preparing it to allow it to come to room temperature. Pat meat dry with paper towels.
Mix together all dry ingredients. Rub ¼ teaspoon of olive oil on each side of the fillet. (The olive oil is used in this recipe to help the “rub” adhere to the meat and to aid in the caramelization process.) Divide seasoning mixture; rub into each oiled side.
Heat a grill pan on high for 1–2 minutes, until the pan is sizzling hot. Place beef fillet in pan, reduce heat to medium-high, and cook 3 minutes. Use tongs to turn fillet. (Be careful not to pierce meat.) Cook for another 2 minutes for medium or 3 minutes for well-done.
Remove from heat and let the meat rest in pan for at least 5 minutes, allowing juices to redistribute throughout meat and complete cooking process, which makes for a juicier fillet.
Weights and Measures: Before and After
Exchanges are based on cooking weight of meats; however, in the case of lean pork loin trimmed of all fat, very little weight is lost during the cooking process. Therefore, amounts given for raw pork loin in recipes equal cooked weights. If you find your cooking method causes more variation in weight, adjust accordingly.