Tenderloin salad healthful choice

The Greater Spokane Dietetic Association’s annual Babette’s Feast is designed to help raise money for Crosswalk of Spokane and increase awareness of healthy eating.

More details about the dinner can be found in the Fresh Sheet on the cover of this week’s Food section.

March is National Nutrition Month and spring is a great time to make healthy changes to your diet, registered dietitian Joan Milton said in a news release.

“It is important to remember that we can make wise food choices and still enjoy our favorite foods,” she said.

Here are some tips from the Washington State Dietetic Association for ways to improve your health:

•Develop an eating plan for lifelong health. Don’t follow the latest fad diet. Get back to basics and use the USDA’s 2005 Dietary Guidelines and MyPyramid.gov as a guide for healthy eating.

•Look at the big picture. A single food or meal doesn’t make or break a healthful diet. All foods eaten in moderation can fit into a healthful diet.

•Learn how to spot a food fad. Look out for unreasonable or exaggerated claims that eating specific foods or supplements will cure disease or offer quick weight loss.

•Exercise. Regular physical activity is important for overall health. It helps control body weight, promotes a feeling of well-being and reduces the risk of chronic diseases.

Here is a recipe from “The Healthy Beef Cookbook,” which was developed by the Washington State Beef Commission and the American Dietetic Association.

Tenderloin, Cranberry and Pear Salad with Honey Mustard Dressing

From “The Healthy Beef Cookbook,” published by John Wiley & Sons Inc.

4 beef tenderloin steaks, cut 3/4 inch thick (4 ounces each)

1/2 teaspoon coarse-ground black pepper

1 package (5 ounces) mixed baby salad greens

1 medium red or green pear, cored, cut into 16 wedges

1/4 cup dried cranberries

Salt

1/4 cup coarsely chopped pecans, toasted

1/4 cup crumbled goat cheese (optional)

Honey Mustard Dressing:

1/2 cup prepared honey mustard

2 to 3 tablespoons water

1 1/2 teaspoons olive oil

1 teaspoon white wine vinegar

1/4 teaspoon coarse-ground black pepper

1/8 teaspoon salt

Season beef steaks with 1/2 teaspoon pepper. Heat large nonstick skillet over medium heat until hot. Place steaks in skillet; cook 7 to 9 minutes for medium-rare to medium doneness, turning occasionally.

Whisk Honey Mustard Dressing ingredients in small bowl until well blended. Set aside. Divide greens evenly among 4 plates. Top evenly with pear wedges and dried cranberries.

Carve steaks into thin slices; season with salt as desired. Divide steak slices evenly over salads. Top each salad evenly with dressing, pecans and goat cheese, if desired.

Cook’s Tip: To toast pecans, spread in single layer on metal baking sheet. Bake in 350-degree oven 3 to 5 minutes or until lightly browned, stirring occasionally. (Watch carefully to prevent burning.) Set aside to cool.

Yield: 4 servings

Nutrition information per serving: 321 calories, 14 grams fat (3 grams saturated, 39 percent fat calories), 26 grams protein, 21 grams carbohydrate, 67 milligrams cholesterol, 3.3 grams dietary fiber, 434 milligrams sodium.