For the nine-to-five office workers looking for a meal-prep-friendly recipe, this steak and eggs dish is for you.
Our chefs pan sear the tenderloin steak with rosemary and garlic to no more than medium-rare—caramelized edges with a pink-red center. Drizzle a splash of red wine sauce on the meat and serve it with eggs, and baked vegetables for a filling and nourishing breakfast.
Is This Recipe Healthy?
This delectable meal has tons of protein, fiber, vitamins, and minerals derived from beef and vegetables. Specifically, each serving will provide you with 48.8 g of high-quality protein, which is up to 98% of the recommended daily value.
With tenderloin steak being one of its main ingredients, this dish provides many nutrients, especially B-complex vitamins, heme iron, zinc, and phosphorus.
Eggs, asparagus, cherry tomatoes, spices, and herbs also add a considerable amount of micronutrients to your diet.
Our chefs have carefully calculated the calories, sodium, and saturated fat to ensure these figures stay within healthy limits. One serving contains 478 calories, 8.6 g of saturated fat, and around 581 mg of sodium.
Ingredients You Will Need
This American-style breakfast doesn’t require too many cooking skills or complex ingredients. As most of the spices are pantry-ready, you have to pay a visit to your local grocery store just for the beef and veggies.
Let’s skim through the list of ingredients:
Beef: While the flank and skirt cuts are ideal for grilling, tenderloin is the showstopper for any steak dish. Tenderloin is the most tender cut, as it has fewer connective tissues. Taste wise, it has a mild and buttery beefy flavor that pairs excellently with many aromatics like rosemary, thyme, and sage.
Eggs: Nothing is more satisfying than cutting into a sunny-side up egg and watching the rich egg yolk oozing out. Our team has prepared a step-by-step recipe, revealing all the secrets to this sumptuous creation.
Asparagus: This low-calorie, fibrous green possesses a subtle, bittersweet taste and a crunchy texture. Since the flavor profile of green beans and broccoli is quite similar to asparagus, you can opt for either as a substitute.
Cherry tomatoes: When roasted to a soft texture in an oven, cherry tomatoes taste sweet and slightly tangy. Nutritionally, ripened tomatoes are a great source of lycopene, which can help prevent heart disease.
Butter: For convenience, we use regular unsalted butter, but if you want to impart a more herbal aftertaste to the beef, go with herb butter instead.
Red wine: We love using full-bodied red wines as they give a richer and sharper taste than white wines. Cabernet Sauvignon, which has fruity notes of black cherry, plum, and warm spices, is a top-notch option.
Gravy mix: You can purchase less-sodium gravy mix at most grocery stores, or make it yourself by combining beef bouillon granules, all-purpose flour, butter, pepper, and cold water.
Garlic and shallot: The combination of garlic and shallot gives a robust aroma to your beef.
Herbs: While rosemary infuses our tenderloin steak with a pinewood scent, oregano delivers an earthy, minty note.
What to Serve With
Let’s take a look at the list of side dishes recommended by our chefs.
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Use a chef’s knife to trim off the silver skin and any excess fat from the tenderloin steak. Slice the steak across its grain into 2-inch cuts.
Use a peeler to peel off the woody ends of the bottom half of each asparagus.
Slice off the stem of the shallot. Peel and discard the skin. Separate the bulbs and chop them into large pieces.
Fry the eggs: Heat 1 tbsp olive oil in a large non-stick pan over medium heat. Crack 4 small eggs, one at a time, into the pan. Cook them until the white is set but the yolk is still runny, about 3 minutes. Remove from heat.
Cook the steak: Place a skillet over high heat and add 1 tbsp olive oil. When the pan is sizzling hot, lower the heat, and place 26 oz tenderloin steak in the pan. Pan sear each side for 2 minutes while seasoning both sides evenly with 1/4 tsp salt and 1/4 tsp pepper.
Infuse the steak with herbs: In the same skillet, add 1/2 tbsp butter, 4 sprigs of rosemary, and 2 cloves of garlic. Stir well for another 30 seconds. Remove from heat.
Bake the beef and vegetables: Line a baking tray with parchment paper. Place the steak, 14 oz asparagus, and 8 oz cherry tomatoes on the tray, then bake them in an oven at 450 °F for 10 minutes. Remove the beef from the oven, and continue baking the vegetables for 5 more minutes.
Make the sauce: In the same skillet used earlier, add 1/2 tbsp butter and 1 tsp shallot, and sauté for 30 seconds. Next, pour in 4 fl oz red wine, 1 tbsp gravy mix, and 1/2 tsp flour. Mix well for 30 seconds. Finally, add 1/2 cup water, 1/4 tsp salt, and 1/4 tsp pepper. Stir frequently for another 2 minutes. Turn off the heat.
Garnish and serve: Place each steak onto a serving plate, sprinkle 1 tsp oregano, and then drizzle the wine sauce. Garnish with 2 tbsp parsley. Enjoy.
How to Make Steak and Eggs
Amount Per Serving (1 serving)
Calories 478Calories from Fat 232
% Daily Value*
Saturated Fat 8.6g
Vitamin A 1415IU
Vitamin C 22mg
* Percent Daily Values are based on a 2000 calorie diet.
Tuyet Pham is an award-winning Saigonese chef who believes that joy is the secret ingredient to delicious food. At Healthy Recipes 101, Tuyet personally tests and simplifies every recipe, ensuring maximum flavor with minimal effort. With a background at prestigious French restaurants P’TI Saigon and Le Corto, Tuyet knows how to make every dish exceptional.
Luna Regina is an accomplished writer and author who dedicates her career to empowering home cooks and making cooking effortless for everyone. She is the founder of HealthyKitchen101.com and HealthyRecipes101.com, where she works with her team to develop easy, nutritious recipes and help aspiring cooks choose the right kitchen appliances.
Natalie Butler is a registered dietitian nutritionist with a passion to help others live their best life through food, fitness, safer beauty and a healthy lifestyle. She has expertise with a variety of diets and diseases and believes that there is no one-size-fits-all approach for health.