Great alternative to chicken breast, pork tenderloin is your next choice for a lean and high protein option.
Paired with a sweet-flavoured root vegetable and a simple gravy made with the roasting juices, this meal is packed with flavour, low in calories and high in nutrients.
Ingredients
- 1 pork tenderloin (roughly 600g)
- 1 lemon, zest and juice
- Fresh sage, 1 tablespoon, chopped finely
- Garlic powder, 1.5 teaspoon
- Onion powder, 1 teaspoon
- Dijon mustard, 1 teaspoon
- 1 teaspoon light olive oil
- Salt & pepper
Method
Remove packaging from the pork, and pat dry with kitchen paper.
Heat your oven on a high setting. I use 200 degrees celcius for fan-assisted oven.
Heat oil in an oven resistant pan, and add the pork when it’s hot. (you will be putting the pan in the oven later) Retaining the high heat, sear the meat on all sides until it develops some colour and a crust. About 5-6 min at least. You want the meat sealed, but not cooked. Remove from the pan to stop the meat from cooking while you mix your herb flavour.
Mix together the herbed outer layer by combining chopped sage, garlic & onion powder, lemon juice & zest, Dijon and the salt and pepper for seasoning. Spread this over the entire tenderloin.
Return the meat to your oven resistant pan, and roast in the oven for maximum 10 min. For a 600g piece, I found any more than this led to overcooked pork. You will be resting it where it continues to cook. If unsure at this stage then a meat thermometer will come in handy.
Cover the meat loosely with foil and let it rest while you make the gravy.
Using the meat pan, add 1 and a half cups of stock (chicken or beef both work fine). Boil to reduce the liquid a little (about 5 min) then add a paste made from 2 teaspoons of cornflour mixed with 1 teaspoon of water slowly into your stock to thicken it, and 1 teaspoon Worcestershire sauce. Simmer for 5 min or until gravy has thickened.
After the meat has rested for 10 min, pour the rested meat juices from your pork into the gravy. Your meat is now ready to carve.
I serve this with a sweet potato mash, which includes 1 potato (ratio 4 sweet potatoes to 1 potato) as the starch from the potato gives it a bit more body. Boil them while cooking your meet, drain the water off well, then mash with lots of salt and pepper.