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Protein-rich beef pilaf
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Beef Tenderloin Orzo Pilaf (200 g) has 380 calories. That works out to 190 calories per 100 g. It contains 49.6 g of carbs, 20.2 g of protein, 11.4 g of fat and 2.6 g of fiber. Its 31 µg of Selenium covers 56% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 serving (medium) · 200 g
380
KCAL / 200G
Carbs
49.6g
· 18% DV
Protein
20.2g
· 40% DV
Fat
11.4g
· 15% DV
Fiber
2.6g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 52% · Protein 21% · Fat 27%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 380 kcal | |
| Total fat | 11.4 g | 15% |
| Saturated fat | 3.1 g | 16% |
| Trans fat | 0.16 g | |
| Sodium | 420 mg | 18% |
| Total carbohydrate | 49.6 g | 18% |
| Fiber | 2.6 g | 9% |
| Protein | 20.2 g | 40% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 200 g | 380 kcal |
| 1 tablespoon (small) | 18 g | 34 kcal |
| 4 tablespoon (medium) | 72 g | 137 kcal |
| 100 g | 100 g | 190 kcal |
| 1 cup (medium) | 160 g | 304 kcal |
| 1 serving (large) | 280 g | 532 kcal |
| 1 serving (extra large) | 350 g | 665 kcal |
| 1 pack (jumbo) | 450 g | 855 kcal |
Calculated from 190 calories per 100 g.
Sear bite-size pieces of beef tenderloin quickly in a hot pan, then set them aside. Toast the orzo in butter or oil, add hot stock and cook until tender; stir the beef back in near the end so it stays juicy.
Beef Tenderloin Orzo Pilaf is made with orzo, a small rice-shaped pasta, rather than rice. Toasting the orzo before adding liquid gives it a nuttier flavor and helps the finished pilaf stay distinct rather than mushy.
Keep the beef tender by searing it briefly over high heat and avoiding a long simmer in the pilaf. Cook the orzo first, then return the beef to the pan just long enough to warm through before serving.
Beef stock gives Beef Tenderloin Orzo Pilaf a deeper, meatier taste, while chicken stock makes the flavor milder. Use hot stock and taste before adding salt, since store-bought stock can already be salty.
Yes, you can use sirloin or another tender, quick-cooking cut in Beef Tenderloin Orzo Pilaf. If using a tougher cut that needs braising, cook it separately until tender rather than simmering it briefly with the orzo.
Yes, but for the best texture, cook the orzo and sear the tenderloin separately, then combine them shortly before serving. Orzo continues to absorb liquid as it sits, so add a splash of stock when reheating if it seems dry.
Beef Tenderloin Orzo Pilaf keeps for three to four days in the refrigerator when cooled promptly and stored in a covered container. Reheat only the portion you plan to eat, until it is piping hot throughout.
Yes, Beef Tenderloin Orzo Pilaf can be frozen in airtight, portion-sized containers, though the orzo may soften after thawing. Defrost it in the refrigerator and reheat thoroughly, adding a little stock or water if it has dried out.
Serve Beef Tenderloin Orzo Pilaf with a crisp green salad, roasted vegetables, or a simple yogurt sauce. These lighter sides balance the rich beef and make the dish feel complete without competing with the orzo.
Beef Tenderloin Orzo Pilaf combines familiar Turkish pilaf-style cooking with tenderloin, but it is not a single fixed traditional recipe. Turkish home cooks make many versions of şehriye pilavı, varying the meat, stock, and seasonings.
Vitamins
B12
1.04µg · 43% DV
B3
5.4mg · 34% DV
B6
0.36mg · 21% DV
B1
0.2mg · 17% DV
Minerals
Selenium
31µg · 56% DV
Phosphorus
232mg · 33% DV
Zinc
3.3mg · 30% DV
Manganese
0.64mg · 28% DV
Sodium
420mg · 18% DV
Potassium ⭐
336mg · 10% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 380 calories in 1 serving (medium) (200 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Beef Tenderloin Orzo Pilaf pairs tender pieces of beef tenderloin with şehriye, the small pasta used in Turkish pilafs. The pasta is typically toasted before being cooked pilaf-style, then served with the beef for a substantial, one-dish meal.
It has a soft, savory texture, with the beef adding a richer bite to the mild pasta. In Turkey, it fits naturally at lunch or dinner, often alongside yoghurt or a fresh salad; elsewhere, it also works as a simple weeknight main. It provides protein as well as a substantial share of its energy from carbohydrates. Keep the oil modest and add vegetables or salad for a lighter, more balanced plate.
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
3.1g
MONOUNSATURATED
4.9g
POLYUNSATURATED
1.34g
Omega 6:3 ratio 14.5:1
Above the ideal 4:1 (14.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.