201634 Health Library | Health and Wellness | Wellmont Health System
  • Garlic-rosemary Roasted Pork Tenderloin

    Nutrition Facts

    Serving Size ½ of recipe
    Calories 205
    Total Fat 8 g
    Saturated Fat 3 g
    Sodium 362 mg
    Total Carbohydrate 3 g
    Dietary Fiber 0 g
    Protein 30 g

    Servings and Times

    Servings 2

    Ingredients and Preparation

    Ingredients Measures
    Pork tenderloin 10 ounces
    Salt ¼ teaspoon
    Freshly ground pepper to taste
    Cooking spray
    Garlic, chopped 4 cloves
    Fresh rosemary 1 sprig
    Directions
    1. Preheat oven to 400ºF.
    2. Season pork with salt and pepper. Coat a large nonstick skillet (preferably ovenproof) with cooking spray and place over medium-high heat. Add pork to skillet and sear until all sides are brown, about 5 minutes.
    3. Use a mortar and pestle or large knife and fork to mash garlic into a paste-like consistency. Pull rosemary leaves off sprig and crumble. Press rosemary and garlic paste into pork.
    4. Transfer pork to a roasting pan (or leave in skillet, if it is ovenproof) and roast in oven until a meat thermometer inserted into the center reads 155ºF, about 25-35 minutes.
    5. Take pork out of oven, transfer to platter, and let rest 10 minutes before serving.

    Exchanges5 lean meats

    Side Suggestions: Asparagus SaladTrim 10-12 asparagus stalks, drizzle with 2 teaspoons of olive oil, and sprinkle with 1/8 teaspoon of salt. Sauté over medium-high heat in a medium nonstick skillet coated with cooking spray for 4-6 minutes, or until asparagus reaches the desired level of doneness. Mix with 1 small seeded, chopped tomato and ¼ cup of chopped red onion. Drizzle with combined mixture of 2 tablespoons of olive oil, 1 tablespoon of lemon juice, ½ teaspoon of chopped rosemary, and 1/8 teaspoon of minced garlic. Nutrition Info (for ½ of recipe): 199 calories; 8 g carbohydrate; 3 g protein; 18 g fat; 3 g fiber; 171 mg sodium. Exchanges: 2 vegetable, 4 fats. pilaf. Prepare packaged rice pilaf as directed.

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