Pork Tenderloin with Herbs

Herb Rubbed Pork Tenderloin

Portions:
7

Serving Size:
3 ounces

Prep Time:
30 minutes

Cook Time:
20 – 30 minutes

    Diet Types:
  • Diabetes
  • Dialysis
  • Gluten-free
  • Heart Healthy
  • Lower Protein

Ingredients

  • 1-1/2 tablespoons vegetable oil
  • 2 garlic cloves
  • 1 teaspoon dried rosemary
  • 1 teaspoon dried thyme
  • 1 teaspoon dried basil
  • 1 teaspoon dried parsley
  • 2 teaspoons black pepper
  • 2 tablespoons Dijon mustard
  • 2 pork tenderloins, 12-ounce each

Instructions

  1. Preheat oven to 400° F. Heat the oil in a large skillet over medium-high heat.
  2. Mince garlic cloves. Combine spices in a small bowl. Add mustard and garlic and mix well.
  3. Rub herb mixture over the pork tenderloins evenly. Cover the tenderloins and let rest in the refrigerator for at least 2 hours.
  4. Place the tenderloins in the skillet with the hot oil and brown on all sides. Remove from the skillet and place them in a baking dish with plenty of space so they aren't touching.
  5. Bake the tenderloins for 20 minutes or until meat thermometer registers 160° F (medium) to 170° F (well done).
  6. Allow the tenderloins to rest for 10 to 15 minutes before carving to allow the juices to spread throughout the meat.

Tips

  • Adjust portion for more or less protein based on your meal plan.
  • Slice extra pork and refrigerate or freeze for a quick sandwich later.

Submitted by: Heather, dietitian from Georgia

Nutrients per serving

Calories 163

Protein 24 g

Carbohydrates 1 g

Fat 7 g

Cholesterol 63 mg

Sodium 137 mg

Potassium 402 mg

Phosphorus 244 mg

Calcium 18 mg

Fiber 0.4 g

Added Sugar 0 g