Pork tenderloin recipe with roast potatoes
This pork tenderloin recipe will go down well for any occasion and it offers you scope to vary the herbs or
seasoning you use for a flavoursome roast dinner.
Now-a-days, pork - and in particular tenderloin or loin cuts
are much leaner than ever before. Pork is reported as being one of the most commonly eaten meats, especially by Europeans and Chinese people.
If you're looking for one of the leanest cuts of pork, you
should aim to purchase loin cuts, which is considered to be as low in saturated fats as chicken breast. Always choose cuts
with very little to no visible fat - such as tenderloin,
which is the subject of today's pork tenderloin recipe.
Alternatively, you can opt for a loin cut with the skin on.
You can team your pork tenderloin recipe with new roast potatoes and lightly steamed vegetables for a truly scrumptious meal.
pork tenderloin recipe
Preparation Time: 5 minutes
Cooking Time: 2 hours
Serves 4-6:
1.5kg (3lb) Pork tenderloin/or (scored skin option)
2 garlic cloves, thinly sliced
1 teaspoon fennel seeds
1 tablespoon clear honey
120 ml (4 fl oz) white wine
120 ml (4 fl oz) chicken stock
Salt and pepper optional
Preparation
Heat oven to 190C (375F/Gas5) for skinless loin and 230C (450F/gas8) for loin with skin
Place meat on a roasting rack in a tin and cook for 30 mins. then remove from oven.
Using a sharp knife, remove the skin from the pork and place in a separate roasting tray
NOTE: (for skinless loin, rub pork with 1 tablespoon olive oil prior to roasting)
Make small incisions in the meat with a sharp knife and insert a piece of garlic along with a few of the fennel seeds into each
Reduce oven temperature to 180C (350F/Gas 4) and cook the meat for a further 30 mins.
Remove meat and brush with honey and sprinkle
with the remaining fennel seeds. Pour the wine
and stock into the tin and continue cooking meat for a further 1 hour. (For the with skin option,
return crackling to top shelf of oven for the final 15-30 minutes of cooking time)
pork tenderloin recipe -
nutritional information
This pork tenderloin recipe with skin
equates to approximately 585 calories per seving (for four) and 430 calories per serving
(for four), without skin
Lean pork, including pork tenderloin is recognised by MyPyramid as being a healthy protein nutrition choice
Among a host of nutritional benefits of lean pork, you can expect your pork tenderloin recipe to provide iron - which is essential for women and especially if you're of child-bearing age. Magnesium - for enzyme functioning; phosphorous - for strengthening bones; zinc - for metabolism and immune system; riboflavin - for aiding the release of energy from food; and vitamin B12 - for red blood cell production
Tasty roast potatoes Tip:
new roast potatoes:
Wash by scrubbing the new potatoes thoroughly
Par-boil potatoes and drain well
Add new potatoes to the same roasting tin as meat for last hour
Coat with pan juices and sprinkle with extra crushed fennel and pepper
Eating healthily doesn't mean you have to deprive yourself
of the foods you like, as in the example of the with skin pork tenderloin recipe above. For sure, one has a higher calorie content than the other. However, healthy eating is also about enjoying your food, which include eating anything and everything you like, - provided it is in moderation.
You'll find some excellent information and guidance to help
you with goalsetting your healthy eating plan here.
"Eat drink and be merry"
The information on this site is purely of educational value and is not intended to replace your seeking medical advice. You must consult your doctor over all your health concerns.
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