Nick’s Pick | Calorie-Wise: Nordic-Style Pork Tenderloin
with Fresh Dill, Roasted Carrots & Green Beans
Cooking time
25 minutes
Servings
2/4
Calories
400 /serving
He shoots, you score! This winning recipe gets the nod from Nick Suzuki, Montreal Canadiens captain. Get a breath of fresh Nordic air. Frilly fronds of dill, capers popping with brine and a gorgeous array of veggies bring a whiff of Scandinavian cuisine into your kitchen. Carrots and green beans roast to just-tender, as you prepare a buttery herb sauce. It’s for spooning over perfectly tender slices of pan-seared pork tenderloin, the main attraction of this calorie-smart recipe (it’s low on grains, and high on natural fats and protein).
We will send you:
- 340g Pork tenderloin (high-protein serving)
- 300g Multicoloured Nantes carrots
- 15ml Minced garlic
- 200g Green beans
- 1 Bunch of dill
- 20g Capers
- 30ml Vegetable demi-glace
- 5g Herby Sidekick spices (thyme, parsley, mustard, salt)
Contains: Milk, Mustard
You will need:
Medium pan
Sheet pan
Oil
1 or 2 tbsp Butter
Salt & pepper (S&P)
Parchment paper
Total Fat
16 g
Saturated Fat
5 g
Sodium
630 mg
Total Carb
27 g
Sugars
11 g
Protein
42 g
Fibre
8 g
Preparation
Mise en place
Preheat the oven to 450°F. Halve the carrots lengthwise (quarter if large). Remove the stem ends of the green beans.
Roast the vegetables
On a lined sheet pan, toss the carrots with a drizzle of oil, ¼ of the spices and S&P. Roast, 11 min., until partially cooked. Remove from the oven, flip and add the green beans, garlic and ⅓ of the remaining spices; toss well. Roast, 5 to 8 min., until the vegetables are tender.
Cook the pork
Meanwhile, pat the pork dry with paper towel; season with the remaining spices and S&P. In a medium pan, heat a generous drizzle of oil on medium. Add the pork* and cook, turning occasionally, 4 to 6 min., until seared. Reduce the heat to medium-low and cook, 6 to 10 min., until cooked through. Transfer to a cutting board and let rest for 5 min. before thinly slicing against the grain. Reserve the pan.
Make the sauce
Pick the dill fronds off the stems; roughly chop the fronds. In the reserved pan, combine the demi-glace and ¼ cup water (double for 4 portions); bring to a boil. Reduce the heat to low and add the capers. Cook, stirring occasionally, 2 to 3 min., until the sauce has slightly thickened. If necessary, thin out with 1 to 2 tbsp water (double for 4 portions). Off the heat, add 1 tbsp butter (double for 4 portions) and ½ the dill; stir well.
Plate your dish
Divide the vegetables between your plates. Top with the pork. Spoon the sauce over. Garnish the vegetables with the remaining dill. Bon appétit!
*Health Canada recommends cooking pork to a minimum internal temperature of 71°C.
