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Pork Tenderloin & Vegetable Medley

Serve with whole-grain rolls

A menu that tastes like it took hours

Serves 4

Pork Tenderloin

Pork tenderloin is the leanest cut of pork with only 4 grams of fat per 3-ounce portion, and is a excellent source of B vitamins.

 

Ingredients

1 teaspoon coriander
1 teaspoon ginger
1 teaspoon pepper
¼ teaspoon salt, optional
2 teaspoons olive oil, divided
1 pound pork tenderloin, trimmed
½ cup orange marmalade
2 tablespoons white wine vinegar
2 teaspoons reduced sodium soy sauce
½ teaspoon garlic powder

Directions

  1. Preheat oven to 450°.
  2. Combine coriander, ginger, and pepper in small bowl. Trim any translucent “silver skin” from tenderloin. Rub tenderloin with 1 teaspoon olive oil, then coat with spice mixture.
  3. Make glaze by combining marmalade with remaining ingredients.
  4. Heat remaining teaspoon olive oil in oven-proof skillet. Sear pork over medium-high heat until browned on all sides. Transfer skillet to preheated oven and roast for 6 minutes.
  5. Spread glaze over pork and continue to roast until meat is just done through, about another 6 minutes. Let meat rest for 5 minutes before slicing. Drizzle some of the remaining glaze over the pork slices.

Nutritional Information

Per serving: 299 calories, 24 gm protein, 28 gm carbohydrate, 11 gm fat, 2 gm sat fat, 7 gm mono fat, 74 gm cholesterol, 321 gm sodium (175 mg without salt)

THE SEASONED COOK knows if you’ve never cooked with coriander, you’ll find it a wonderful addition to your spice rack. Although coriander is the seed of the plant whose leaves we know as cilantro, it has a very different flavor.

Vegetable Medley

Serves 4

Mushrooms are a great source of potassium.

Ingredients

2 teaspoons olive oil
1 large onion, chopped
2 cups sliced mushrooms
2 cloves garlic, sliced
3 medium zucchini, diced
1 tablespoon reduced-sodium soy sauce
2 teaspoons balsamic vinegar

Directions

  1. Heat olive oil in a large nonstick skillet. Sauté onions and garlic until golden. Add mushrooms and cook over medium-high heat, stirring frequently, until mushrooms begin to brown.
  2. Add zucchini, soy sauce, balsamic vinegar, and 2 tablespoons water. Stir to combine.
  3. Cover skillet, reduce heat to low, and cook for 8-10 minutes, stirring occasionally, until zucchini is tender.

Nutritional Information

Per serving: 99 calories, 3 gm protein, 6 gm carbohydrate, 8 gm fat, 1 gm sat fat, 5 gm mono fat, 0 mg cholesterol, 1 gm fiber, 152 mg sodium

THE SEASONED COOK notes that for heartier appetites you can serve with a whole grain roll. Balsamic vinegar is aged vinegar made from sweet grapes. Although it can be very expensive, it’s not necessary or even wise to use the expensive bottles for cooking. Do look for a bottle that says “Made in Modena.” Modena, Italy, is the home of authentic balsamic vinegar.

 
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