Protein Swap | Calorie-Wise: Seared Pork Tenderloin
Miso-Mustard Roasted Radishes & Brussels Sprouts
Cooking time
15 minutes
Servings
2/4
Calories
490 /serving
Amp up your approach to suppertime with a high-impact recipe that keeps the calorie count low. The centrepiece of the table is perfectly cooked pork tenderloin, offering generously meaty mouthfuls tinged with ranch-style seasonings and tickled with a buttery whole-grain mustard sauce. Set the oven to high for a spectacular side of roasted Brussels sprouts and radishes, caramelized in a nifty dressing made with miso, mustard and white balsamic vinegar.
We will send you:
- 340g Canadian-raised pork tenderloin (high-protein serving)
- 200g Radishes
- 200g Brussels sprouts
- 15ml White balsamic vinegar
- 15ml Whole-grain mustard
- 20g White miso paste
- 30ml Vegetable demi-glace
- 6g Home on the Ranch spices (chives, garlic, onion)
Contains: Milk, Mustard, Soy, Sulphites
You will need:
Medium pan
Sheet pan
Oil
3 or 6 tbsp Butter
Salt & pepper (S&P)
Parchment paper
Microwave
Total Fat
27 g
Saturated Fat
13 g
Sodium
970 mg
Total Carb
19 g
Sugars
6 g
Protein
45 g
Fibre
7 g
Preparation
Roast the vegetables
Preheat the oven to 450°F. In a small bowl, make the dressing by microwaving 2 tbsp butter (double for 4 portions), in 15 sec. increments, until melted. Add the vinegar, miso, ½ the mustard, a drizzle of oil, ⅓ of the spices and S&P; stir well. Halve the Brussels sprouts and radishes lengthwise (quarter if large). On a lined sheet pan, toss the Brussels sprouts and radishes with the dressing. Roast, stirring halfway, 12 to 14 min., until golden brown and 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
Heat the same pan on medium. Add the demi-glace, remaining mustard and ½ cup water (double for 4 portions). Cook, stirring occasionally, scraping up any browned bits, 2 to 3 min., until beginning to thicken. Off the heat, add 1 tbsp butter (double for 4 portions); stir well.
Plate your dish
Divide the pork and vegetables between your plates. Spoon the sauce over the pork. Bon appétit!
*Health Canada recommends cooking pork to a minimum internal temperature of 71°C.
