Healthy Dinner Idea: Dijon and Pecan Roasted Pork Tenderloin

Last week, Chef Karla shared perfect Valentine's Dinner side dish, Warmed Brussel Sprout & Farro Salad. Today, it's all about the protein - Dijon and Pecan Roasted Pork Tenderloin. This tender and juicy main dish will shine next to that salad. You're sweetheart will absolutely love this delicious combination.

Ingredients:

½ cup Whole grain dijon

½ cup Pecans, raw, chopped fine

¼ tsp Salt

¼ tsp Black pepper

1 each Pork tenderloin (1 pound)

Method:

• Preheat oven to 375 degrees F.


• Season pork with salt and pepper.


• Coat the pork with the whole grain djion.


• Place coated pork on a greased sheet pan.


• Gently press chopped pecans on the top of the tenderloin.


• Bake in oven for 17-25 minutes until pork reaches the internal temperature of 135 degrees or desired temperature.


• Let pork rest for 3-5 minutes so it has time to reach 140 degrees.


• Slice and enjoy!

Nutrients:

Servings: 4

Serving Sizes: 4 ounces

Calories: 260 kcal

Fat: 15 grams

What's dinner without a delicious dessert? Nothing says Valentine's Day like a chocolatey dessert. Stay tuned for our Chocolate Chip Cheesecake recipe next week!

H3 Recipe: Roasted Pork Tenderloin with Apricot-Ginger Sauce

Roasted Pork Recipe

INGREDIENTS:

2 each Pork tenderloins, cleaned and trimmed, plain

½ teaspoon Sea salt

¼ teaspoon Ground white pepper

Meat thermometer

MARINADE:

½ cup Soy sauce, low sodium

½ cup Maple syrup, sugar free

1 Tablespoon Rosemary, fresh, chopped

1 Tablespoon Thyme, fresh, chopped

1 Tablespoon Garlic, chopped

1 each Shallot, chopped

PREPARATION:

• Marinate pork tenderloin or pork medallions at least an hour before cooking. 


• Reserve some marinade and place in sauce pot, reduce to use as sauce.

• Preheat oven to 350º F


• Place parchment paper on baking sheet, or simply spray sheet with cooking spray.


• Place each tenderloin on the baking sheet and season.


• Bake in oven for 20 minutes or until the internal temperature reaches 145º F. This internal temperature will cook the pork at a medium.  If a well done center is desired, cook to an internal temperature of 160ºF.


• Once tenderloin has reached your desired doneness, slice on a bias and serve with your favorite sauce, our apricot-ginger sauce (below) or our spiced apple compote.

Number of Servings: 6

Serving Size: 4 ounces

Calories: 170

Fat: 2

Apricot-Ginger Sauce

INGREDIENTS:

2 ½ Tablespoons Shallots, minced

1 Tablespoon Ginger, grated

1 cup Apricot nectar

1 cup Chicken stock

2 Tablespoons Dried apricots, diced

2 Tablespoons Currants

1 ½ Tablespoons Brown Sugar

1 ½ Tablespoons Dark balsamic vinegar

PREPARATION:

• Heat pot.


• Coat pot with cooking spray.


• Sauté ginger and shallots.


• Add remaining ingredients.


• Simmer for 20 minutes

Chef’s Note:  This is a great sauce over Mahi Mahi, pork tenderloin, grilled salmon and even duck breast.  Another variation is to only add: ginger, garlic, shallots, soy sauce, chicken stock and brown sugar.  If serving with Mahi Mahi, I would also add fresh or canned pineapple if available.

 Number of servings: 8

Serving Size: ¼ cup

Calories: 23

Fat Grams: .2

H3 Recipe: Roasted Pork Tenderloin with Spiced Apple Cider Compote

Last week, I shared a recipe from our Holiday Cooking Healthy workshop - Butternut Squash Risotto.   With Thanksgiving right around the corner, I thought it most appropriate to share another great holiday recipe!   Browse our Healthy Recipe page for a great side dish to accompany this savory and sweet main dish.



Roasted Pork Tenderloin

Ingredients:

2 each   Pork tenderloins, cleaned and trimmed, plain

1/2 tsp.   Sea salt

¼ tsp.   Ground white pepper

Meat thermometer

Marinade:

½ c.   Soy sauce, low sodium

½ c.   Maple syrup, sugar free

1 T.   Rosemary, fresh,chopped

1 T.   Thyme, fresh, chopped

1 T.   Garlic, chopped

1 each   Shallot, chopped

Preparation:

• Marinate pork tenderloin or pork medallions at least an hour before cooking. 


• Reserve some marinade and place in sauce pot, to let reduce to use as sauce.


• Preheat oven to 350ºF


• Place parchment paper on baking sheet, or simply spray sheet with cooking spray.


• Place each tenderloin on the baking sheet, and season.


• Bake in oven for 20 minutes or until the internal temperature reaches 145ºF.  This internal temperature will cook the pork at a medium.  If a well done center is desired cook to an internal temperature of 160ºF.


• Once tenderloin has reached your desired doneness slice on a bias and serve with your favorite sauce or our spiced apple compote.

Number of Servings: 6
Serving Size: 4 ounces
Calories: 170
Fat: 2

Spiced Apple Cider Compote

Ingredients:

2 each   Apple, granny smith, peeled and cored, cubed

1 each   Shallot, chopped

1 c.   Apple juice, or apple cider

1 T.   Brown Sugar

½ tsp.   Cinnamon, ground

½ tsp.   Red pepper flakes (use ¼ tsp. at a time)

2 tsp.   Cornstarch + cold water about 2 tsp.

Preparation:

• Warm sauce pan to a medium heat


• Once pan is hot, add shallots and cook until tender then add apple cubes.


• Let apples cook for about 5 minutes, stir frequently.


• Then add apple juice, brown sugar, cinnamon, and pepper flakes.


• Stir frequently and bring apples to a simmer until apples are tender and sauce has a slight thickness to it.  If more thickness is desired add small amounts of cornstarch in cold water.  Until you have reached your desired consistency.


• Serve over pork tenderloin.

Number of Servings: 4
Serving Size: approx ¼ cup
Calories:40
Fat: 0