In partnership with Palm HealthCare Foundation this week I'm preparing a dish that is a diabetic friendly recipe. I went outside my comfort zone by chosing pork tenderlion. I rarely cook pork but tenderloin is very lean and I thought it was someting different. Many people on restricted diets get a bit tired of chicken!
Pork Tenderloin with Seasoned Rub
Here is what you will need to make this dish:
1 teaspoon garlic powder
1 teaspoon dried oregano
1 teaspoon ground cumin
1 teaspoon ground coriander
1 teaspoon dried thyme
1 1/4 pounds pork tenderloin
1 tablespoon olive oil.
(Don't use the raw garlic, I'll explain)
Directions: Preheat the oven to 450 degrees F.
In separate bowl mix dry ingredients such as garlic powder, oregano, cumin, coriander, thyme and salt. Stir mixture with a fork until all the ingredients are well combined and they form a seasoning.
This will be used as a rub to ensure the pork is well seasoned throughout. Sprinkle the rub over the tenderloin with a dry hand, then rub the pork with the seasoning over both sides of the meat, pressing gently so the seasoning adheres well to the tenderloin.
In a large skillet over medium-high heat, add the olive oil and heat. Put tenderloin in the pan. Note there is chopped garlic in the pan, next time I make this dish I will not use chopped garlic, it burns. Just stick to the garlic powder.
Cook for 10 minutes total, searing each side using tongs to turn the meat. Put the pork in the oven and bake for 20 minutes. Take out of oven, and let rest on a cutting board for 10 minutes.
Place on a serving dish.
Serve with roasted broccoli. (Recipe follows)
Per Serving: Calories: 209; Total Fat: 9 grams; Saturated Fat: 2 grams; Protein: 30 grams; Total carbohydrates: 2 grams; Sugar: 0 grams Fiber: 1 grams; Cholesterol: 92 milligrams; Sodium: 221 milligrams
How to make the Broccoli:
Cut one large bunch of broccoli into florets and put in bowl.
toss with garlic powder, a pinch of red pepper flakes and 3 tablespoons sesame oil. Spread the spears on a baking sheet and roast at 450 degrees for 15 minutes.
Top the spears with a handful of sliced scallions and 2 teaspoons soy sauce.