The trick: Give it a rub.

　　Outside spa land, great crusts usually come by way of the deep fryer. Inside spa kitchens, however, chefs know that by massaging fresh herbs, dried chiles, and other spices onto the outside of meat or fish before searing it in a hot pan, you can create a flavorful "skin" without any fat. Scott Uehlein, corporate chef at Canyon Ranch Health Resort in Tucson, Arizona, went for sweet and spicy when he developed these Moroccan-Spiced Beef Medallions. They call for lean tenderloin (ask for 0" trim), which delivers iron, zinc, and B12. You can also go Tuscan (basil, oregano, rosemary) or Provençal (lavender, sage, thyme). Just follow your taste buds.

Ingredients

　　1 tbsp black peppercorns

　　2 tbsp whole coriander seeds

　　2 tbsp whole cumin seeds

　　1/4 cup sugar

　　1 tbsp salt

　　1 lb boneless beef tenderloin fillets, cut into 4 portions

　　1 tsp olive oil

　　Preheat oven to 400°F. To make rub, grind the first three ingredients in a coffee grinder, in a food processor or with a mortar and pestle; mix with sugar and salt. Thoroughly rub mix onto each fillet; set aside 5 minutes. Add oil to a large, oven-safe skillet and heat over medium-high. Sear fillets 1 minute on each side or until browned. Transfer to oven and cook 5 to 10 minutes, depending on doneness.

Nutrition Per Serving

　　10.4 g fat (3.3 g saturated fat)

　　15.9 g carbohydrates

　　25 g protein

　　1.9 g fiber

　　#### Nutritional analysis provided by Self