Protein Swap | Calorie-Wise: Seared Pork Tenderloin with Bourbon-BBQ Butter
Mustard-Roasted Vegetables & Garlicky Greens
Cooking time
20 minutes
Servings
2/4
Calories
560 /serving
A whiff of sweet bourbon, chili powder and hickory smoke will transport you to barbecue country, where the air is warm and the hospitality is high. So generously season this pork tenderloin before browning it to succulence. Once it’s set out in juicy slices, you’ll pat it down with spiced butter that melts over top. Complete these calorie-counting plates with Brussels sprouts and radishes roasted with grainy mustard, sided by garlicky wilted greens.
We will send you:
- 340g Canadian-raised pork tenderloin (high-protein serving)
- 200g Radishes
- 200g Brussels sprouts
- 15ml Minced garlic
- 120g Baby greens (baby spinach or kale)
- 30ml Whole-grain mustard
- 10g Hot BBQ on Bourbon Street spices (salt, bourbon flavour, paprika, chili powder, onion, garlic, black pepper, mustard, cayenne pepper, cumin, smoked hickory flavour)
Contains: Milk, Mustard, Sulphites
You will need:
Medium pan
Sheet pan
Oil
3 or 6 tbsp Butter
Salt & pepper (S&P)
Parchment paper
Total Fat
34 g
Saturated Fat
13 g
Sodium
1240 mg
Total Carb
21 g
Sugars
4 g
Protein
47 g
Fibre
7 g
Preparation
Roast the vegetables
Preheat the oven to 450°F. Place 3 tbsp butter (double for 4 portions) in a small bowl to soften. Remove the root ends of the Brussels sprouts; halve lengthwise (quarter if large). Quarter the radishes (cut into sixths if large). On a lined sheet pan, toss the Brussels sprouts and radishes with the mustard, a drizzle of oil and S&P. Roast, stirring and adding ½ the garlic halfway, 12 to 14 min., until golden brown and tender.
Cook the pork
Meanwhile, pat the pork dry with paper towel and rub with a drizzle of oil; season with ⅔ of the spices and S&P. In a medium pan, heat a drizzle of oil on medium-high. 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, leaving any browned bits in the pan. Reserve the pan. Let rest for 5 min. before slicing against the grain.
Make the bourbon-BBQ butter
Meanwhile, to the bowl of softened butter, add the remaining spices; stir well.
Sauté the spinach
In the reserved pan, heat a drizzle of oil on medium-high. Add the remaining garlic and sauté, scraping up any browned bits, 30 sec. to 1 min., until fragrant. Add the spinach and sauté, 1 to 2 min., until slightly wilted; season with S&P.
Plate your dish
Divide the vegetables, pork and spinach between your plates. Top the pork with the bourbon-BBQ butter. Bon appétit!
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*Health Canada recommends cooking pork to a minimum internal temperature of 71°C.
