Heart Healthy
Using the tenderloin rather than the loin reduces the roasting time without losing any slow-cooked flavor.
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Pork Tenderloin with Roasted Apple - Delicious Decisions
Using the tenderloin rather than the loin reduces the roasting time without losing any slow-cooked flavor.
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Servings:
4
Ingredients
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Cooking spray -
1 tsp. rosemary -
1/2 tsp. rosemary -
1/2 tsp. garlic powder -
1/2 tsp. pepper -
1/8 tsp. pepper -
1/4 tsp. salt -
1/8 tsp. salt -
1 lb. pork tenderloin -
1 tsp. canola oil -
2 tsp. canola oil -
1 green apple -
1 medium onion -
2 tsp. sugar
Directions
Tip: Click on step to mark as complete.
-
Preheat the oven to 425°F. Line a rimmed baking sheet with aluminum foil. Lightly spray the foil with cooking spray. -
In a small bowl, stir together 1 teaspoon rosemary, the garlic powder, 1/2 teaspoon pepper, and 1/4 teaspoon salt. Sprinkle all over the pork. Using your fingertips, gently press the mixture so it adheres to the pork. -
In a large nonstick skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the pork for 4 minutes, or until richly browned on the bottom. Turn over. Cook for 2 minutes, or until golden brown. Transfer to the baking sheet. -
Roast for 15 minutes. Arrange the apple and onion around the pork. Lightly spray the apple and onion with cooking spray. Sprinkle the sugar over the apple and onion. -
Roast for 5 minutes, or until the pork registers 145°F on an instant-read thermometer and is slightly pink in the center, and the apple and onion are tender-crisp. -
Transfer the pork to a cutting board. Let stand for 3 minutes, or until the desired doneness. Cut crosswise into slices. -
Keeping the apple mixture on the foil, stir in the remaining 2 teaspoons oil, 1/2 teaspoon rosemary, 1/8 teaspoon pepper, and 1/8 teaspoon salt. Serve the apple mixture with the pork.
Tip:
Serving size 3 ounces pork and 1/2 cup apple mixture
Nutrition Facts
Pork Tenderloin with Roasted Apple - Delicious Decisions
Calories
Protein
FiberNutrition Facts
| Calories | 232 | |
|---|---|---|
| Total Fat | 8.5 g | |
| Saturated Fat | 2.0 g | |
| Trans Fat | 0.0 g | |
| Polyunsaturated Fat | 1.5 g | |
| Monounsaturated Fat | 4.5 g | |
| Cholesterol | 75 mg | |
| Sodium | 269 mg | |
| Total Carbohydrate | 14 g | |
| Dietary Fiber | 2 g | |
| Sugars | 10 g | |
| Protein | 25 g | |
Dietary Exchanges
3 lean meat, 1 fruit
-
Servings:
4
Ingredients
-
Cooking spray -
1 tsp. rosemary -
1/2 tsp. rosemary -
1/2 tsp. garlic powder -
1/2 tsp. pepper -
1/8 tsp. pepper -
1/4 tsp. salt -
1/8 tsp. salt -
1 lb. pork tenderloin -
1 tsp. canola oil -
2 tsp. canola oil -
1 green apple -
1 medium onion -
2 tsp. sugar
Directions
Tip: Click on step to mark as complete.
-
Preheat the oven to 425°F. Line a rimmed baking sheet with aluminum foil. Lightly spray the foil with cooking spray. -
In a small bowl, stir together 1 teaspoon rosemary, the garlic powder, 1/2 teaspoon pepper, and 1/4 teaspoon salt. Sprinkle all over the pork. Using your fingertips, gently press the mixture so it adheres to the pork. -
In a large nonstick skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the pork for 4 minutes, or until richly browned on the bottom. Turn over. Cook for 2 minutes, or until golden brown. Transfer to the baking sheet. -
Roast for 15 minutes. Arrange the apple and onion around the pork. Lightly spray the apple and onion with cooking spray. Sprinkle the sugar over the apple and onion. -
Roast for 5 minutes, or until the pork registers 145°F on an instant-read thermometer and is slightly pink in the center, and the apple and onion are tender-crisp. -
Transfer the pork to a cutting board. Let stand for 3 minutes, or until the desired doneness. Cut crosswise into slices. -
Keeping the apple mixture on the foil, stir in the remaining 2 teaspoons oil, 1/2 teaspoon rosemary, 1/8 teaspoon pepper, and 1/8 teaspoon salt. Serve the apple mixture with the pork.
Tip:
Serving size 3 ounces pork and 1/2 cup apple mixture