Here’s a main course idea for a holiday meal (or any festive occasion) that won’t break your diet. Janet and Greta Podleski, authors of “Eat Shrink & Be Merry” were kind enough to share this recipe from their book with “All Holiday Cafe” readers to help us celebrate “Christmas in July.”

The Great Pretenderloin:
Roasted whole beef tenderloin with rosemary and thyme
Makes eight servings

Seasoning Rub
1 tbsp softened butter or olive oil
1 tbsp Dijon mustard
1 tbsp brown sugar
1 tbsp steak sauce (such as A1)
1 tbsp minced fresh rosemary
1 tbsp minced fresh thyme
2 tsp minced garlic
1½ tsp salt (we like sea salt)
1tsp freshly ground black pepper
1 tsp grated lemon zest
1 whole beef tenderloin (3 lbs), trimmed of visible fat

. Preheat oven to 450º F. Move oven rack to bottom third of oven.

· Mix together rub ingredients in a small bowl. Rub all over beef. Let stand at room temperature for 30 minutes. Place beef on a rack in a shallow roasting pan. Place pan in oven and reduce temperature to 400º F.

· Roast meat, uncovered, for 45 to 55 minutes, or until meat thermometer inserted in the center registers 140º F for medium-rare. Remove roast from oven and let stand, uncovered, for 10 minutes before slicing. (Note: Exact cooking time will depend on thickness of roast. Temperature will continue to rise as mean rests.)

Makes eight servings.

Nutritional Information (per serving): 225 calories; 11.3 grams total fat; 4.6 grams saturated fat; 26 grams protein; 3 grams carbohydrate; 0.2 grams fiber; 82 milligrams cholesterol; 533 milligrams sodium

“Eat Shrink & Be Merry,” is the third book by Canadian sisters and Food Network personalities, Janet and Greta Podleski. Being released in the United States later this summer, it features 150 recipes that are healthy and use ingredients that are readily available throughout North America. The sisters have a fun Web site with recipes from the book and their TV show as well as a blog and TV clips.

^{(photo courtesy of RLM Public Relations)}