Norman Regional Health System

Beef Tenderloin & White Beans Recipe


  • 1 lb beef tenderloin, all visible fat removed
  • 1/2 c chopped red onion
  • 1/2 t minced garlic
  • 15 oz can Navy or Great Northern beans
  • 1 T chopped fresh herbs
  • 1 t dried herbs, crushed
  • Pepper to taste
  • Fresh herb (optional)


Spray a small saucepan with vegetable oil. Place over medium heat. Add onion and garlic and cook until onion is tender. Drain some of the liquid from the beans (about 1 inch off the top of the can) and discard it. Add the partially drained beans and the herbs to saucepan with onion mixture. Reduce heat to low and stir to mix well. Cook until heated through, about 5 minutes. Cut meat into 4 equal pieces. Lightly rub pepper all over meat. Spray a large skillet with vegetable oil. Place over medium high heat. Add meat to hot skillet and cook on one side for 3 minutes. Turn and cook to desired doneness. Spoon 1/4 c beans on plate and top with meat. Garnish with fresh herbs if desired.

Diet Stage: Solid

Nutritional Information (1/2 c serving): Calories - 171, Protein - 19g, Carbohydrate - 9g, Fat - 6g

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