Pork Tenderloin with Pan Sauce, Roasted Mustard Carrots & Tender Roasted Okra
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I'll start again. In order to satisfy two objectives with one single effort (isn't that more positive) or feed two birds with one handful of bird feed, if you will, I made this amazing pork tenderloin last night & am sharing my delicious secret with you today. On with the good stuff.
Seared Pork Tenderloin
Original source for recipe was here at Chef Mommy. I made some alternatives to make it more healthy in my recipe below.
WithOUT Pan Sauce With Pan Sauce
SERVES 4
FAT-7g FAT-17g
CALORIES-157 CALORIES-247
CARBS-3 CARBS-3
PROTEIN-23g PROTEIN-23g
RECIPE
INGREDIENTS:1 pork tenderloin
1/4 cup of light olive oil
1/6 cup of light soy sauce (less sodium)
1/8 cup of red wine vinegar
Juice of 1 lemon (or 2 tbl of lemon juice from jar)
1 tbl of Worcestershire sauce
1 tbl of dry mustard
2 cloves of minced garlic or 2 tsp
1-2 tbl of parsley
pepper to taste
PAN SAUCE: (If you make it-I enjoy it with out as long as meat isn't cooked too long)
1/4 cup of low sodium, fat free chicken broth
pan scrapings from pork tenderloin
2 1/2 tbl of marinade reserved from tenderloin
1 tbl of light butter
DIRECTIONS:
1. Combine all ingredients (excluding the ones for pan sauce) in ziplock bag or bowl to marinate your tenderloin. Remove 2 1/2 tbl of marinade & set aside for your pan sauce. Add tenderloin to marinade & let marinate for at least 3-4 hours.
2. Preheat oven to Bake at 350 degrees.
3. In a hot skillet over medium heat, pan sear the tenderloin on each side, around 2-3 minutes. Then put skillet in oven for 30-40 mins or until meat is 160 degrees.
4. Remove meat from skillet & let rest 5 minutes before slicing.
Pan Sauce-
5. Put skillet used for pork tenderloin on stove at medium heat & add chicken broth.
6. Scrape up all the good stuff you can from the bottom of the pan that accumulated during cooking the tenderloin. Add reserved marinade & bring to a boil letting everything reduce down in the pan.
7. Once the sauce is reduced, 5-10mins, remove the skillet from the heat, add the butter & stir until mixed. Pour the sauce over the prepared tenderloin.
Roasted Mustard Carrots
***HEALTH TIP:
People are often turned off by carrots, either because they think they have a lot of carbohydrates in them, or they only really like them raw and covered in ranch. Yes, carrots are naturally sweet; meaning if you don't add any other sugar or complex carbs when preparing or eating them, they are a healthy low fat, no cholesterol nutritious food! Since they are naturally sweetened they are succulent, crunchy, and don't need to be drowning in some fattening preservative pool of condiments to taste good! Carrots are high in dietary fiber (keeps you fuller longer), anti-oxidants, vitamin-A (promotes good vision, great for skin, & reproduction), and carotenes (fights against free radical injury). Did I also mention that carrots can help with metabolism since they are full of B-complex vitamins, or that the potassium in them can help lower blood pressure (potassium & sodium work in conjunction with each other to regulate the fluids in your body through an ionic NA-K pump). That doesn't mean you should eat tons of carrots to speed your metabolism or fix your hypertension. I'm just trying to explain why the "good stuff" in carrots is "good" by telling you what it does in the body, so you have a better understanding, because I feel that helps you actually remember.
Soapbox: If you have real health problems you should always consult a professional face to face, that way they can find out all your specific information (which is done properly through a history and physical) and come up with a plan that is tailor made for you since we are all different.
One of my favorite websites to look for the real nutrition deal behind foods, Nutrition-and-you.com, states that "[s]tudies have found that flavonoid compounds in carrots help protect from skin, lung and oral cavity cancers." WOW. In my opinion, you're essentially eating a wholesome food that could save your life. Carrots are so underrated. Since carrots are grown in the ground and you eat their outer layer, make sure you scrub them well to remove insecticides, pesticides or dirt before preparing them!
RECIPE
SERVES: 4 One serving=3 large carrotsFAT-4g
CALORIES-93
CARBS-15
PROTEIN-2g
INGREDIENTS:
1 bunch of fresh raw carrots (10 large ones)
2 Tbl of Yellow Mustard
1 Tbl of Light Olive Oil
1 Tbl of fresh parsley (flakes if you must)
Salt & Pepper to taste
DIRECTIONS:
1. Preheat oven to Bake at 425 degrees
2. Wash carrots & cut off green tops. I cut my large carrots in half for better presentation, but you can cut them into bite size pieces now if you prefer
3. Mix mustard, olive oil, & sprinkle of salt & pepper in a bowl, tossing clean dried carrots in mixture to coat
4. Place carrots on a foiled baking sheet, make sure to spread them out & put in oven for 20-25 mins until ends are brown. I prefer mine to have a crunch to them so I don't cook them longer, if you want yours soft 25-30 mins or however long you prefer for consistency.
5. Sprinkle with parsley & serve hot!
Roasted Okra
***HEALTH TIP:
There is essentially nothing negative I can say about okra! Okra is fat free, cholesterol free, and has very low sodium and calories. Okra is an excellent source of Vitamin C (builds immunity), fiber, magnesium, and folate. It also contains Vitamin A (good for vision, skin, & reproduction), Vitamin K (strengthens bones & is a co-factor in blood clotting enzymes) and B-6 complex vitamins. Make sure you scrub your okra well to remove insecticides or pesticides & only keep it in the refrigerator for 3 days before preparing or it goes bad.
RECIPE
SERVES: 4 one serving=7 pieces of okra
FAT-4g
CALORIES-39
CARBS-2
PROTEIN-1g
INGREDIENTS:
2 packages of raw okra (around 25 pieces)
1 tsp of roasted garlic, minced
1 Tbl of olive oil
salt & pepper to taste
DIRECTIONS:
1. Preheat oven to Bake at 425 degrees
2. Clean okra & cut off both ends (1/2in at most)
3. Mix garlic & olive oil in a bowl with sprinkle of salt & pepper & toss okra in to coat
4. Place okra on a foiled baking sheet, spread the okra out, in oven for 10-15 mins. The okra will brown on top. Serve hot!
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