In the video above, chef Walter Dunphy prepares grilled beef tenderloin with wild rice salad and grilled vegetables.
Conjuring the tastes of a summer cookout without leaving the kitchen, Walter Dunphy, BU’s executive chef, serves up a recipe for beef tenderloin that substitutes the grill pan for the backyard barbecue.
Dunphy adds a savory kick to the beef and an assortment of vegetables with a marinade of herbs, Spanish olive oil (a variety lesser-known than Italian or Greek that’s preferred for its high antioxidant content), and Dijon mustard. Grilling can be done on a grill plate or even on a George Foreman Grill.
He complements the dish with a salad of wild rice, a healthful, inexpensive pantry staple with a nutty flavor. Dunphy uses organic long-grain red rice, with a bit of vinegar and orange juice tossed in for an unexpected punch.
The result serves eight, enough for a hearty get-together with friends.
Grilled Beef Tenderloin with Wild Rice Salad and Grilled Vegetables
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
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:
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%
Originally featured on BU Today. Video by Alan Wong. Text by Katie Koch.