Warm Beef Tenderloin Salad with Mango and Avocado


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Preparation Time: 10 minutes
Cooking Time: 10 minutes
Servings: 4
Calories: 283 per serving
Percent from Fat: 34%
Cusine: American
Course: Salad - Meal
Food as MedicineSM Ingredient: Beef

Food as MedicineSM Tip

Mangos contain an enzyme with stomach soothing properties.

Culinary Taste Tip

A quick searing for just a few minutes on both sides keeps the grass-fed beef tenderloin moist and flavorful.

Culinary Technique Tip

Cutting slices of mango and avocado and fanning them over the top of the dish, gives your eyes the impression that there's more food than there actually is.


¼ cup finely chopped shallots
¾ cup mango nectar
½ teaspoon each: salt and freshly ground black pepper
2 grass-fed beef tenderloin steaks (8 ounces each)
6 cups packed arugula
1 ripe mango, peeled and sliced
½ ripe avocado, peeled and thinly sliced


Combine shallots and mango nectar in a small saucepan. Bring to a boil over high heat. Reduce heat; simmer uncovered until reduced to about 1/3 cup, 6 to 8 minutes. Remove from heat; set aside.

Meanwhile, sprinkle salt and pepper over steaks. Heat a large nonstick skillet over medium-high heat until hot. Add steaks; sear for 3 minutes. Turn steaks over; reduce heat to medium; continue cooking 3 to 4 minutes for medium rare steak or longer to desired doneness. Transfer steaks to a carving board; let stand 5 minutes.

Arrange arugula on four serving plates. Arrange mango and avocado slices attractively over arugula. Carve steaks crosswise into thin strips; arrange over salads. Drizzle mango mixture over salads.


Sweet onion, such as Vidalia may replace the shallots, and watercress or spinach may replace the arugula. Papaya can substitute for the mango.

Nutritional Analysis

Total fat (g): 10.7; Fat calories (kc): 97; Cholesterol (mg): 67; Trans fatty acids (g): 0; Saturated fat (g): 3.1; Polyunsaturated fat (g): 0.8; Monounsaturated fat (g): 5.2; Fiber (g): 3.6; Carbohydrates (g): 22; Sugar (g): 16; Protein (g): 26; Sodium (mg): 355; Calcium (mg) 85.

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