Heart-Healthy Pork Feast
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
Pork:1 pound pork tenderloin, fat trimmed and silver skin removed2 teaspoons Dijon mustard1 clove garlic, smashed and chopped1/2 teaspoon black pepperSauce:1 English cucumber, peeled and chopped 1 tablespoon chopped shallot1/2 cup low fat plain yogurt1/4 cup reduced-fat sour cream1 teaspoon lemon zest1 teaspoon lemon juice1 tablespoon fresh mint, choppedPotatoes:1 pound new red skin potatoes, washed and scrubbed, sliced into 1/4-inch thickRadish Salad:6 radishes, scrubbed and chopped into matchsticks5 ounces baby spinach, washed1/2 teaspoon black pepper
Preheat the oven to 400 degrees Fahrenheit. Fill a large saucepan halfway with water and bring to a boil.
Combine the mustard, garlic, and pepper in a small bowl. Lightly spray the pork with non-stick cooking spray. Pour the mustard mixture over the entire tenderloin. Place a cast iron skillet or heavy bottomed pan over moderate high heat. Sear the meat on all sides. Transfer the pan to the oven to finish cooking, until the pork reaches an internal temperature of 150 degrees Fahrenheit.
Remove the pan from the oven and cover the meat with foil. Allow the meat to rest for 5 minutes before slicing.
Prepare the sauce. Place the cucumber and the shallot into a small food processor and pulse twice. (You don't want to puree the sauce.) If you don’t have a food processor just mash the cucumber with a fork in a small bowl. Add the remaining ingredients, stir to combine.
When the water comes to the boil, add the sliced potatoes and cook until tender, about 7-8 minutes. Drain the potatoes, then while the pan is still hot, quickly add the spinach to just wilt. Transfer the wilted spinach to a mixing bowl and add the sliced radish.
Slice the meat.
Arrange 1/4 cup of cooked potatoes onto each plate and top with 2 cups of the salad. Top with sliced meat and 1/4 cup cucumber sauce.
Serving Size: Makes 4 servings. 3-4 ounces of pork per serving.
Combine the mustard, garlic, and pepper in a small bowl. Lightly spray the pork with non-stick cooking spray. Pour the mustard mixture over the entire tenderloin. Place a cast iron skillet or heavy bottomed pan over moderate high heat. Sear the meat on all sides. Transfer the pan to the oven to finish cooking, until the pork reaches an internal temperature of 150 degrees Fahrenheit.
Remove the pan from the oven and cover the meat with foil. Allow the meat to rest for 5 minutes before slicing.
Prepare the sauce. Place the cucumber and the shallot into a small food processor and pulse twice. (You don't want to puree the sauce.) If you don’t have a food processor just mash the cucumber with a fork in a small bowl. Add the remaining ingredients, stir to combine.
When the water comes to the boil, add the sliced potatoes and cook until tender, about 7-8 minutes. Drain the potatoes, then while the pan is still hot, quickly add the spinach to just wilt. Transfer the wilted spinach to a mixing bowl and add the sliced radish.
Slice the meat.
Arrange 1/4 cup of cooked potatoes onto each plate and top with 2 cups of the salad. Top with sliced meat and 1/4 cup cucumber sauce.
Serving Size: Makes 4 servings. 3-4 ounces of pork per serving.
Nutritional Info Amount Per Serving
- Calories: 266.1
- Total Fat: 5.1 g
- Cholesterol: 47.3 mg
- Sodium: 189.2 mg
- Total Carbs: 25.0 g
- Dietary Fiber: 3.5 g
- Protein: 28.5 g
Member Reviews
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SCHAHARAZADE
The pork portion was FANTASTIC! The potatoes and spinach with radish was okay. Plain, boiled potatoes are never anything to write home about. I did however really like the spinach with radish. The sauce, tzatziki like, was terrible. Next time I will try it with garlic & redwine vinegar. - 5/25/11