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ByKellyPublished inFood
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Sometimes you want to take it up a notch for dinner. Maybe it’s to celebrate. Maybe it’s to reconnect. Or maybe, just because it is Thursday night. The problem I find, is that when you want to take dinner up a notch, all I can find are calorie-laden recipes (thank you Pinterest) that take me off my health goals and have leftovers that can taunt me for days. NO MORE! This Healthy Crispy Dijon Pork Tenderloin Recipe reminds me of an old school Pork Tenderloin Sandwich without all the fat, guilt, and extra grease. It’s really easy to make, is low in calories and could be whipped up on weeknight (just because) or a weekend (well, just because) with ease.
HEALTHY and CRISPY! Is there anything better? This Healthy Crispy Dijon Pork Tenderloin Recipe is like the old school sandwich, butwith better flavors and way less calories.
Recipe Yields: 4 servings (2 slicesper person)Ingredients (1) 1-poundPork Tenderloin, trimmed and sliced into 1 inch slices (should have at least 8 slices) 1/4cup of Dijon Mustard (I like the grainy kind) 1 cup of Panko Breadcrumbs 1/4 cup of Fresh Parsley, chopped 1 tablespoon ofFresh Rosemary, chopped (if using dried, use 1/2 teaspoon) 1 tablespoon Fresh Thyme, chopped (if using dried, use 1/2 teaspoon) Dash of Pepper Dash of Salt 2 to 3 tablespoons ofOlive Oil, divided Non-stick Spray Directions
1. Preheat oven to 425 degrees F. Using your hands, coat the pork slices with mustard and set aside. Place panko, parsley, rosemary, thyme, pepper, and salt into a shallow bowl or dish, and stir to combine. 2. Place each slice of pork into panko mixture, pressing down so the crumbs will adhere. Be sure to coat all sides, and set aside. Repeat until all pork is coated. 3. Take a large baking sheet, and place a cooling rack on top of it (make sure it’s oven safe, not plastic). Spray the rack with non stick spray and set aside. 4. In a large skillet, add 1 and1/2tablespoons of olive oil. Heat over medium, and then add 4 slices of pork. Turn heat to medium/high, and cook for 3 to 4 minutes to get a nice brown crispy side. Turn over and repeat. Place cooked pork slices onto cooling rack (on top of baking sheet). Cook remaining 4 slices of pork and repeat instructions; ending with them on the cooling rack. 5. Place pork slices on rack**/baking sheet into the oven. Cook for 5 to 7 minutes or until pork is 145 degrees F.
By using a cooling rack on top of the baking sheet, you prevent the pork from sitting in thejuices that will run out of it, therefore it doesn’t get soggy. If you place the pork directly ontothe baking sheet, the side that is on the sheet will end up with soggy crust.
This sounds yummy! Just to clarify, though, is it really 23 T. of oil or 2-3? Also, the cooking times seem off… 34 mins or 3-4? Same with 57 mins in oven. Is it 5-7? Thanks!
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Kellysays
Oh. My. Word, Alicia. You are exactly right. So, so sorry. Post has been corrected.
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- Pork packs nutrients in every lean serving. A 3-ounce portion of tenderloin is an excellent source of protein, thiamin, vitamin B6, phosphorous and niacin as well as a good source of potassium, riboflavin and zinc. Yet, it contributes only 6 percent of calories to a 2,000-calorie diet.
We cook our pork to 145°F. This means the pork will be barely pink in the middle, safe to eat, and juicy. If you do not like it pink in the middle, cook it a bit longer, but keep in mind that staying close to 145°F will result in the juiciest, most tender piece of meat.
If you're not confident in your cooking skills, there is one foolproof way to guarantee your pork ends up on the tender side, even if you cook it too long: Soak it in a brine or a marinade. According to Hazel, these kinds of preparations always produce the most tender outcomes.
Taking a few minutes to sear the outside of the pork on the stove prior to putting it in the oven forms a tasty “crust” that gives the pork an additional dimension of flavor. You'll feel like a pro!
Much like beef, some cuts of pork can be high in saturated fat. However, there are some great lean options that can be wonderful to incorporate into the diet. Tenderloin is one of the leanest cuts of pork available.
Lean cuts of pork, like the tenderloin, serve up protein with fewer calories, making them a good choice for weight loss. When it comes to losing weight, getting a handle on how many calories you're eating is important, but so is making sure you're getting an appropriate balance of carbs, fat and protein.
The size and structure of a tenderloin make it perfect for cooking quickly on high heat. You want to be able to brown the outside while still keeping it a little pink on the inside.
This cooking method is a surefire way to make moist and juicy pork tenderloin without much fuss. Searing the meat first gives it that golden-brown crust before a quick roast in the oven finishes it off. It's an easy, crowd-pleasing meal for any night of the week.
Place it in the hot oven and roast until an instant-read thermometer registers 145°F (medium), 20-30 minutes. If roasting for longer than 20 minutes, cover the pork loosely with foil to prevent the top from burning. Remove the tenderloin from the oven.
How do you tenderise pork for stir fry? Velveting is a Chinese technique that helps keep meat tender during stir frying. Adding cornstarch and bicarb to your meat during the marinating process helps to coat your meat, giving it a velvety feel that makes the meat feel extra soft.
Brining involves soaking your meat in salt water to increase the tenderness and moistness of the final dish. Brines always contain salt and water, but can also include other ingredients for added flavor like apple cider, brown sugar, rosemary, and thyme.
A pork tenderloin is a long, narrow, boneless cut of meat that comes from the muscle that runs along the backbone. A pork loin is wider and flatter, and can be a boneless or bone-in cut of meat. Pork loin comes from the back of the animal.
Washing beef, pork, lamb, or veal before cooking it is not recommended. Bacteria in raw meat and poultry juices can be spread to other foods, utensils, and surfaces. We call this cross-contamination.
First, you will want to preheat your oven to 400° F. You will end up lowering the heat later on but it is important to start at a high temp to trap the moisture inside the pork loin. Next, grab your favorite dry rub and rub it all over the pork loin and make sure it's evenly distributed throughout the whole loin.
Meat juices inside can not react when we cook cold meat. We need room temperature for a juicy and tender steak. If you want to cook a tasty, delicious pork tenderloin in your oven, keeping all the flavors, you need to take it out of the refrigerator one hour before.
The truth is that some pork cuts are lower in fat and higher in protein than some chicken cuts, by a large margin. Compared to skinless chicken breast, pork tenderloin is a little higher in calories and fat, and a tiny bit lower in protein.
Both pork and beef are high in proteins, fats, vitamins, and minerals. However, beef tends to have more calories, saturated fat, and cholesterol than pork. Pork may be a better choice, then, if you're trying to manage your blood cholesterol levels.
Lean pork is every bit as good for your body as lean beef and chicken. In one study, substituting lean pork for beef and chicken led to less body fat and better heart health. For a spicy take, try ancho-rubbed pork tenderloin.
Instead of frying, opt for grilling, roasting, baking, or broiling. It's best to avoid fat-heavy pork products like bacon. Opt instead for leaner varieties that are minimally processed and higher in protein. Eating undercooked or raw pork can result in parasitic infections.
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Alicia Vargas saysSee Also20 Super Easy Keto Pork Recipes
