Cocoa-Spiced Beef Tenderloin with Pineapple Salsa

  1. Nutrition
  2. Recipes
Latin American flavors come alive in this festive beef dish with fruity salsa.

Taken from: "Keep the Beat Recipes - Deliciously Healthy Dinners"
The National Heart, Lung, and Blood Institute (NHLBI)
Prep 20 minutes Cooking 0 Hour-20 Minute Average 4 servings

Ingredients

Amount Ingredient
Beef
1 roast Beef Tenderloin Roast, Boneless, Select, Raw
1 1/3 teaspoons Vegetable oil
Salsa
1/2 cups, crushed, sliced, or chunks Pineapple, canned, solids and liquids
1/4 cups, chopped Onion
2 teaspoons Coriander (Cilantro) Leaves, Raw
1 tablespoon Lemon juice, canned or bottled
Seasoning
1 teaspoons, ground Pepper
1 teaspoons Ground Coriander, 100% Organic
1 tablespoon Cinnamon
0.25 tsp Ground Allspice
1 tablespoon Cocoa Powder, Unsweetened
2 teaspoons Chili Powder
0.25 tsp Salt

Steps

1 Preheat oven to 375 ºF.
2 For the salsa, combine all ingredients and toss well. Let sit for 10–15 minutes to marinate while preparing the seasoning and cooking the meat.
3 For the beef tenderloin seasoning, combine all ingredients. Lightly oil the tenderloin and spread an even layer of the dry seasoning over the entire roast.
4 Place the seasoned roast on a roasting or broiling pan and roast for 10–15 minutes (to a minimum internal temperature of 145 ºF). Let cool for 5 minutes before carving into 16 slices (1 ounce each).
5 Serve four slices of the tenderloin with ¼ cup salsa on the side.

1 beef tenderloin roast will be approximately 16 oz

Nutrition

Dairy Fee Gluten Free High Protein Low Carb Main Dishes, Side Dishes
Nutrient Per Serving RDA%
Proximates
Calories (Energy) 278.28 kcal 9%
Protein 38.13 g 76%
Total lipid (fat) 10.74 g 17%
Carbohydrate, by difference 9.43 g 3%
Fiber, total dietary 2.6 g 10%
Sugars, total 5.15 g  
Minerals
Calcium, Ca 59.05 mg 6%
Iron, Fe 4.93 mg 27%
Sodium, Na 256.99 mg 11%
Vitamins
Vitamin C, total ascorbic acid 4.36 mg 7%
Vitamin B-12 6.26 µg 104%
Vitamin A, RAE 25.04 µg  
Vitamin E (alpha-tocopherol) 0.95 mg 5%
Vitamin D 3.37 IU 1%
Lipids
Fatty acids, total monounsaturated 3.34 g  
Fatty acids, total polyunsaturated 0.79 g  
Fatty acids, total trans 0.4 g  
Cholesterol 104.32 mg 35%
Calories 278
% Daily Value*
Total Fat 11g 17%
Saturated Fat 4g 22%
Trans Fat 0g  
Cholesterol 104mg 35%
Sodium 257mg 11%
Total Carbohydrate 9g 3%
Dietary Fibers 3g 10%
Sugars 5g  
Protein 38g 76%
Vitamin D 0µg  
Calcium 59mg 6%
Iron 5mg 27%
Potassium 622mg 18%
Nutrient Per Serving RDA%
Proximates
Water 161.91 g 8%
Calories (Energy) 278.28 kcal 9%
Energy 1161.12 kJ  
Protein 38.13 g 76%
Total lipid (fat) 10.74 g 17%
Ash 2.7 g  
Carbohydrate, by difference 9.43 g 3%
Fiber, total dietary 2.6 g 10%
Sugars, total 5.15 g  
Sucrose 0.19 g  
Glucose (dextrose) 2.68 g  
Fructose 2.26 g  
Lactose 0 g  
Maltose 0 g  
Galactose 0 g  
Starch 0 g  
Minerals
Calcium, Ca 59.05 mg 6%
Iron, Fe 4.93 mg 27%
Magnesium, Mg 38.44 mg 10%
Phosphorus, P 394.81 mg 56%
Potassium, K 621.8 mg 18%
Sodium, Na 256.99 mg 11%
Zinc, Zn 5.92 mg 39%
Copper, Cu 0.23 mg 11%
Manganese, Mn 0.87 mg  
Selenium, Se 36.91 µg 53%
Fluoride, F 1.62 µg  
Vitamins
Vitamin C, total ascorbic acid 4.36 mg 7%
Thiamin 0.14 mg  
Riboflavin 0.59 mg  
Niacin 8.95 mg  
Pantothenic acid 0.7 mg  
Vitamin B-6 1.12 mg 56%
Folate, total 11.64 µg  
Folic acid 0 µg  
Folate, food 11.64 µg  
Folate, DFE 11.64 µg  
Choline, total 101.75 mg 20%
Betaine 15.99 mg  
Vitamin B-12 6.26 µg 104%
Vitamin B-12, added 0 µg  
Vitamin A, RAE 25.04 µg  
Retinol 3.37 µg  
Carotene, beta 219.62 µg  
Carotene, alpha 28.36 µg  
Cryptoxanthin, beta 51.58 µg  
Vitamin A, IU 444.34 IU 9%
Lycopene 0.69 µg  
Lutein + zeaxanthin 13.75 µg  
Vitamin E (alpha-tocopherol) 0.95 mg 5%
Vitamin E, added 0 mg  
Tocopherol, beta 0 mg  
Tocopherol, gamma 0.29 mg  
Tocopherol, delta 0.01 mg  
Tocotrienol, alpha 0.05 mg  
Tocotrienol, beta 0 mg  
Tocotrienol, gamma 0.04 mg  
Tocotrienol, delta 0 mg  
Vitamin D (D2 + D3) 0.17 µg  
Vitamin D3 (cholecalciferol) 0.17 µg  
Vitamin D 3.37 IU 1%
Vitamin K (phylloquinone) 6.56 µg 0%
Dihydrophylloquinone 0 µg  
Menaquinone-4 0 µg  
Lipids
Fatty acids, total saturated 4.42 g 22%
4:0 0 g  
6:0 0 g  
8:0 0.06 g  
10:0 0.07 g  
12:0 0.81 g  
13:0 0 g  
14:0 0.46 g  
15:0 0.04 g  
16:0 1.77 g  
17:0 0.09 g  
18:0 1.11 g  
20:0 0.01 g  
22:0 0 g  
24:0 0.01 g  
Fatty acids, total monounsaturated 3.34 g  
14:1 0.04 g  
15:1 0 g  
16:1 undifferentiated 0.2 g  
16:1 c 0.17 g  
16:1 t 0.03 g  
17:1 0.06 g  
18:1 undifferentiated 3.03 g  
18:1 c 2.43 g  
18:1 t 0.33 g  
20:1 0.02 g  
22:1 undifferentiated 0 g  
22:1 c 0 g  
22:1 t 0 g  
24:1 c 0 g  
Fatty acids, total polyunsaturated 0.79 g  
18:2 undifferentiated 0.62 g  
18:2 n-6 c,c 0.4 g  
18:2 CLAs 0.04 g  
18:2 t not further defined 0.04 g  
18:3 undifferentiated 0.03 g  
18:3 n-3 c,c,c (ALA) 0.03 g  
18:3 n-6 c,c,c 0 g  
18:3i 0 g  
18:4 0 g  
20:2 n-6 c,c 0 g  
20:3 undifferentiated 0.03 g  
20:3 n-3 0 g  
20:3 n-6 0.03 g  
20:4 undifferentiated 0.09 g  
20:5 n-3 (EPA) 0.01 g  
22:4 0 g  
22:5 n-3 (DPA) 0.02 g  
22:6 n-3 (DHA) 0 g  
Fatty acids, total trans 0.4 g  
Fatty acids, total trans-monoenoic 0.36 g  
Fatty acids, total trans-polyenoic 0 g  
Cholesterol 104.32 mg 35%
Phytosterols 5.28 mg  
Stigmasterol 0 mg  
Campesterol 0 mg  
Beta-sitosterol 0 mg  
Amino Acids
Tryptophan 0.5 g  
Threonine 2.1 g  
Isoleucine 2.08 g  
Leucine 3.88 g  
Lysine 4.34 g  
Methionine 1.19 g  
Cystine 0.46 g  
Phenylalanine 1.79 g  
Tyrosine 1.69 g  
Valine 2.21 g  
Arginine 3.03 g  
Histidine 1.7 g  
Alanine 2.67 g  
Aspartic acid 4.41 g  
Glutamic acid 7.34 g  
Glycine 1.94 g  
Proline 1.94 g  
Serine 1.84 g  
Hydroxyproline 0.19 g  
Other
Alcohol, ethyl 0 g  
Caffeine 3.11 mg  
Theobromine 27.77 mg