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Juicy Pork Tenderloin

Pork tenderloin is a very lean cut, but it can be dry. The key is to not overcook it, and this method guarantees delicious, juicy results every time.

Counts as*

  • Healthy FatCounts as a serving of Healthy Fat
  • ProteinCounts as a serving of Protein


To complete your meal, add Raw Vegetable, Cooked Vegetable and Healthy Carbohydrate in amounts recommended by your meal plan.

Serving Size

Makes about 16 ounces, cooked
400 Calorie Meal: serving size is 3 ounces, cooked weight
600 Calorie Meal: serving size is 5 ounces, cooked weight

What you'll need

1 pork tenderloin (about 1¼ pounds)
2 TBSP olive oil, divided
1 tsp. salt
½ tsp. freshly ground pepper
1 tsp. brown sugar
½ tsp. ground cumin
½ tsp. dry mustard
¼ tsp. garlic powder

What to do

Preheat oven to 400 degrees.

Trim tenderloin of any fat and silver “skin”, then pat dry with paper towels. Place in a flat baking dish or on a platter. Pierce tenderloin in a few places with a fork (this will allow seasonings to penetrate the meat). Coat tenderloin with 1 Tablespoon of olive oil.

In a small bowl, mix together salt, pepper, brown sugar, cumin, dry mustard and garlic powder. Coat pork tenderloin with the seasoning mixture.

Heat large ovenproof skillet over medium high heat. Add 1 tablespoon of olive oil, then sear tenderloin on all sides until nicely browned, about 7-8 minutes. Place skillet in preheated oven for 10-15 more minutes, turning once or twice while cooking, or until meat reaches an internal temperature of 145 degrees F.

Transfer tenderloin to a cutting board and let rest for 5-10 minutes to complete cooking and to prevent juices from being lost, then slice into small medallions across the grain.

Per serving (3 ounces) (400 Calorie Meal)

Calories: 190
Protein: 24 g
Carbohydrate: 1 g
Fat: 9 g

Per serving (5 ounces) (600 Calorie Meal)

Calories: 315
Protein: 40 g
Carbohydrate: 1.5 g
Fat: 15 g

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