Protein Swap | Keto: Pork Tenderloin ‘Parmigiana’
with Garlicky Greens & Broccoli
Cooking time
20 minutes
Servings
2/4
Calories
420 /serving
From parm to charm! The keto diet underlines the importance of proteins, so feel free to top your pork tenderloin with a good dose of cheese. And what better way to do it than with an Italian red-sauce classic? This version incorporates wilted leafy greens and garlic into the requisite tomato sauce that tops seared pork, finished with grated mozzarella for oven-induced bubbling. Roasted broccoli spears give each portion some honest-to-greenness goodness.
We will send you:
- 340g Canadian-raised pork tenderloin (high-protein serving)
- 15ml Minced garlic
- 120g Baby greens (baby spinach or kale)
- 300g Broccoli florets
- 100ml Tomato sauce
- 30g Grated mozzarella
- 8g Gentle Fennel spices (salt, black pepper, garlic, onion, fennel, herbs, paprika, sunflower oil, parsley)
Contains: Milk
You will need:
Medium oven-safe pan
Sheet pan
Oil
Salt & pepper (S&P)
Parchment paper
Total Fat
17 g
Saturated Fat
4 g
Sodium
960 mg
Total Carb
20 g
Sugars
7 g
Protein
49 g
Fibre
6 g
Preparation
Roast the broccoli
Preheat the oven to 450°F. On a lined sheet pan, toss the broccoli (halve if large) with a drizzle of oil, ⅓ of the spices and S&P. Roast, stirring halfway, 14 to 18 min., until tender.
Cook the pork
Meanwhile, pat the pork dry with paper towel; season with ½ the remaining spices and S&P. In a medium, oven-safe 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 reserve the pan.
Make the sauce
In the same pan, heat a drizzle of oil on medium. Add the garlic, spinach and remaining spices. Sauté, 30 sec. to 1 min., until fragrant. Add the tomato sauce, 2 tbsp water (double for 4 portions) and S&P; stir well.
Make the pork ‘parmigiana’
When the broccoli is tender, remove from the oven and switch the oven to broil. To the pan of sauce, add the pork. Top with the cheese. Transfer to the oven and broil, 2 to 3 min., until the cheese is golden brown.
Plate your dish
Divide the pork ‘parmigiana’ and broccoli between your plates. Bon appétit!
*Health Canada recommends cooking pork to a minimum internal temperature of 71°C.
