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Light and fit: Beef tenderloin stir fry and vegetable brown rice

With summer upon us, it’s prime time for lighter fare that’s both nourishing and satisfying. If you’re looking for a delicious meal that will leave you full without weighing you down, try this dish from Eat Right Meal Prep.

Chef Rob Stinson like that this meat dish is healthy. “Shoulder tenderloin is leaner than filet, but very similar in taste,” he says. “(It’s) flavorful food that will fool you.” 


Ingredients: (Designed for one) 

  • 1 ounce oil 
  • 2 ounces minced garlic 
  • 3 ounces julienned red onion 
  • 1 teaspoon salt-free seasoning 
  • 2 ounces broccoli 
  • 5 ounces thin-sliced shoulder tenderloin of beef 
  • 1 ounce julienned basil 
  • 1 ounce red wine 
  • 1 ounce Bragg no-salt amino (use instead of teriyaki) 
  • 1 ounce no-salt veggie stock 
  • 1 ounce roasted red pepper 


  • Place oil in pan; add beef, garlic, onion and seasoning and toss till brown. 
  • Add broccoli, basil, wine and stock. Garnish with roasted red peppers. 




  • 3 ounces brown rice 
  • 3 ounces salt-free vegetable stock 
  • 1/2 ounce oil 
  • 1 ounce zucchini chopped fine 
  • 1 ounce diced onion 
  • 1/2 ounce minced garlic 
  • 1 ounce diced carrots 
  • Garnish of green onion 


  • Cook stock and rice together for 10-12 minutes.
  • Place oil in pan; add veggies and seasoning.
  • Place together with rice and serve. 

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