Pan-Seared Tenderloin w/Blue Cheese Sauce

Savory pan-seared tenderloin lightly seasoned, browned on the outside yet tender and juicy in the middle with a creamy, decadent garlic white wine blue cheese sauce, it’s a meal special enough for company, but quick and easy enough for a weeknight meal.

I know most Americans (aside from the vegans and vegetarians) eat meat at just about every meal. I’m really not a big meat eater, preferring to eat more vegetables, fruits, nuts, cheese and grains. Meat is typically more of a “seasoning” to me .. I use it to add flavor and protein to a dish. But every once in a while I get a craving for a good piece of meat.

What’s the secret to amazing venison steaks?

Last time I visited my parents, my dad told me a story of how my sister asked him about his “secret” for cooking venison steak, so he explained it to her and she says she just can’t seem to do it as well as he does. It’s all about the timing, he explained to me. Cook it just two minutes on each side. You have to stay at the stove and watch it carefully. Don’t allow yourself to get distracted. He then gifted me some packs of tenderloin and of course that got me thinking … and craving … a perfectly cooked venison tenderloin steak.

Armed with dad’s recipe, I was dying to try my hand at it. My dad keeps it simple … seasoning with just salt and pepper and he doesn’t make any sauce to go along. I, on the other hand, happened to have a chunk of blue cheese in my fridge that I just KNEW would be perfect with my venison tenderloins. Did you know that blue cheese is one of the healthiest cheeses? It is higher in calcium than other cheeses. The other reason I love blue cheese so much is it’s SO flavorful that just a tiny bit makes a big impact. And of course, blue cheese pairs perfectly with steak so yeah, why not add a little blue cheese sauce?

The trick to cooking venison is not to overcook it, which makes it the ideal meat to make when you don’t have much time, but it requires careful attending so don’t stray from the stove while you’re cooking it. Overcooking venison results in dry, chewy meat that leaves much to be desired. Adding some healthy fat to the pan helps keep the venison moist and tasty as well.

Venison or Beef?

Venison has been a staple in my life for as long as I can remember. My mom and dad love to go on hunts together, and my sisters and brother-in-laws are hunting enthusiasts as well. Maybe it’s because I grew up eating it, but when it’s prepared correctly, it’s delightful. Venison tastes a lot like beef, but it’s naturally lean and richer in protein than other red meat, so it fills you up faster. It’s also rich in B vitamins, iron, niacin and riboflavin. Venison is much much lower in cholesterol as well, in fact, beef has more than three times more cholesterol than venison, so for those of us watching our heart health, venison is a better choice.

Beef is generally fattier (and it’s also lower in protein), so it’s more forgiving when cooking than venison because the fat in beef adds flavor. Beef is also more widely available (for those of you who don’t have hunters in your life). If beef is your preferred meat, you can absolutely use this same cooking method with beef tenderloin. Some say grass fed beef is healthier, but there is no official definition or standard for “grass-fed” beef, so labels can be misleading. An animal that eats grass and has free range outdoors will be healthier and also yield healthier meat, so if you know your supplier and how the animals actually live, that’s the best way to ensure you have a healthier cut of beef.

What to serve as sides with tenderloin?

Pair your steak with nutrient-rich foods like steamed broccoli, peas, sunflower tarragon roasted veggies, a side salad with lots of leafy greens, or coleslaw with a vinegar based dressing. For a starch, a baked sweet potato would be beautiful, or a comforting butternut brown rice risotto. Speaking of butternut, Rosemary Sage Roasted Butternut Squash would add a nice sweet counterpoint to the meal, especially if paired with some roasted broccoli to add more color to the plate. If you want to stay low-carb, garlic herb roasted cauliflower or cauliflower polenta are two options that “feel” starchy but are refreshingly low in carbs.

Print Nutrition analysis is a calculated estimate, using Greek cream cheese. Neufchatel increases calories slightly and reduces the protein.

Looking for more venison recipes?

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Here are some of my favorites!

• Venison Shawarma with Lemon Tahini Yogurt Sauce
• Six-pepper Venison Chili with Beans
• Philly Cheesesteak-Style French Dip Sandwiches