Beef Roast- the Healthy way.

Recently there is a buzz that, eating beef helps you loose weight. But, if you eat it with a right combination & cook in the right way.

Here is a healthy beef roast recipe. Combined with Salad or steamed or sauteed vegetable will make a great combination. not only that, you can use it to make a beef sandwich for your next day lunch.

Here in USA or any other country than Bangladesh, you can get different cuts of meat with fancy names. I believe in Bangladesh also you can make these cut if you can instruct your butcher to do so. Last Summer I went to home & I remembered my father bought all these special cut meat, as he himself instructed the butcher.

For these roast, you will need a tenderloin cut. It is the most tender part of meat that lies both side of the cows backbone. Follow the link to learn about different cuts of meat. http://www.seekingsources.com/cuts_of_beef.htm

Another thing you will need is a meat thermometer/cooking thermometer, otherwise you will have to do a lot of guess work.

Here is the recipe:

Ingredients:

2lb of beef tenderloin. ( remove all the whitish tough fascias, tendons, fat from the meat. It will be a clean cut meat only.)

Olive oil/ vegetable oil.

Cumin powder.

Coriander powder.

Salt per taste.

Red chili powder.

Ajwain/thymol.

Shahee Jeera

Clean the meat very well. With a kitchen towel, pat dry the meat until no water left.

Massage the meat with oil until oil incorporate very well in the meat.

Now, make a mixture of all the dry spices, along with salt & rub them all over the meat until very well coated & stuck to the meat. It will look like a skin to the meat, when well coated.

Now, cover with a plastic wrap & leave in the refrigerator, as long as you can. Better, if left in the freeze overnight.

Now, preheat the oven in highest temperature.

This part of meat usually comes attached with a thinner part of meat portion.

Tie the meat with threads in 2-3 sections 1 inch apart, so that the meat retains it's shape & don't curl up.

Now put the meat over a rack & place the rack over a baking tray.

Put into the oven on highest temperature, wait until the upper portion is browned.

Now change the side & brown the other portion.

Once both side browned, then lower the oven temperature to 350 & leave the meat until the thickest part of the meat reaches the desired temperature. Which depends upon how rare (reddish part) you want your meat inside.

Here is a guide for this purpose.

Tenderloin Roast,when well trimmed at 425°F oven temperature 2 to 3center cut, to make Medium Rare, it will take 35 to 40 minutes & thickest part of the meat will read 135ºF. For
Medium: 40 to 50 minutes, 150ºF , for a well done roast, that is not pink inside will give you a temperature reading of 145-150.

Once the roasting is done, take the meat out of oven & leave on the rack at least for 10-15 min. before curving, as it helps the meat to retain all the juices.

Now curve the meat with a sharp curving knife & slice it as desired.

Always serve beef with a lot of fibrous vegetables, as it added roughage to the food, & help cleaning out the meat end products after digestion.

Enjoy! healthy eating.