Protein Swap | Calorie-Wise: Seared Pork Tenderloin with Honey-Thyme Butter
Vichy-Style Carrots & Beets
Cooking time
20 minutes
Servings
2/4
Calories
510 /serving
Award a medal to this pork. Pan-seared pork tenderloin is browned on the outside and tender on the inside, the perfect state to go for the gold. In this case, that’s a finishing touch from compound butter melting over top, unleashing notes of honey, garlic and thyme. It easily earns a place on the low-cal podium. Slip in buttery-sweet glazed vegetables—namely Nantes carrots and conveniently pre-diced beets—for a podium sweep.
We will send you:
- 340g Canadian-raised pork tenderloin (high-protein serving)
- 200g Diced beets
- 300g Nantes carrots
- 1 Bunch of thyme
- 15g Minced roasted garlic
- 14g Honey
- 10g Up the Steaks spices (garlic salt, garlic, black pepper, mustard, onion, coriander, dill, cayenne pepper)
Contains: Milk, Mustard
You will need:
3 or 6 tbsp Butter
Peeler
Large pan
Salt & pepper (S&P)
Oil
Large high-sided pan
Total Fat
25 g
Saturated Fat
13 g
Sodium
890 mg
Total Carb
32 g
Sugars
20 g
Protein
42 g
Fibre
6 g
Preparation
Mise en place
Place 2 tbsp butter (double for 4 portions) in a small bowl to soften. Quarter the carrots lengthwise. Pick the thyme leaves off the stems; roughly chop the leaves.
Cook the vegetables
In a large, high-sided pan, add the carrots, beets, enough water to cover the vegetables halfway and S&P; bring to a boil. Reduce the heat to simmer and cook, stirring occasionally, 12 to 15 min., until the vegetables are tender. If dry, add water, 1 tbsp at a time.
Glaze the vegetables
Drain any excess water from the pan of vegetables. Add ½ the honey, ½ the garlic, ½ the thyme and 1 tbsp butter (double for 4 portions). Cook, stirring frequently, 1 to 2 min., until glazed.
Make the compound butter
Meanwhile, to the bowl of softened butter, add the remaining garlic, thyme and honey, and S&P; stir well.
Cook the pork
Pat the pork dry with paper towel; season with the spices. In a large pan, heat a drizzle of oil on medium-high. Add the pork* and cook, turning occasionally, 10 to 16 min., until cooked through. Transfer to a cutting board and let rest for 5 min. before slicing against the grain.
Plate your dish
Divide the vegetables and pork between your plates. Top the pork with the compound butter. Bon appétit!
*Health Canada recommends cooking pork to a minimum internal temperature of 71°C.
