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.
- 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.
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)
Protein: 24 g
Carbohydrate: 1 g
Fat: 9 g
Per serving (5 ounces) (600 Calorie Meal)
Protein: 40 g
Carbohydrate: 1.5 g
Fat: 15 g