Protein Upgrade | Air Fryer BBQ-Spiced Pork Tenderloin
with Broccoli & Sour Cream Potato Mash
Cooking time
20 minutes
Servings
2/4
Calories
580 /serving
Give barbecue flavours a bump with the Air Fryer, which uses less oil and less cleanup than traditional frying techniques. Pork tenderloin goes in twice: once with a sprinkling of sweet, smoky spices, and then flipped with a coating of bold BBQ sauce to seal in the juices. Broccoli benefits from the same hands-off approach. This meat and veg deserve the mash with the mostest, so go ahead and work some sour cream and roasted garlic in with those smooth spuds.
We will send you:
- 340g Canadian-raised pork tenderloin (high-protein serving)
- 450g Potatoes
- 300g Broccoli florets
- 30ml BBQ sauce
- 15g Minced roasted garlic
- 43ml Sour cream
- 3g Garlic powder
- 8g Sweet Hickory BBQ spices (sugar, paprika, salt, onion, black pepper, garlic, cumin, parsley, cayenne pepper, coriander, thyme, oregano, rosemary, hickory flavour)
Contains: Milk, Mustard
You will need:
Medium pot
Strainer
Oil
Salt & pepper (S&P)
Basting brush
Air fryer
Peeler
Total Fat
18 g
Saturated Fat
5 g
Sodium
620 mg
Total Carb
60 g
Sugars
11 g
Protein
48 g
Fibre
8 g
Preparation
Make the mash
Preheat the air fryer to 400°F. Lightly oil the basket. Bring a medium pot of salted water to a boil. Peel and medium-dice the potatoes. Add to the pot of boiling water and boil, 14 to 16 min., until very tender. Reserving ½ cup cooking water (double for 4 portions), drain and return to the pot. Off the heat, add the sour cream and ½ the roasted garlic. Mash, gradually adding the reserved cooking water until you achieve your desired consistency; season with S&P. Keep warm.
Fry the broccoli
Meanwhile, in a large bowl, combine the broccoli (halve if large), garlic powder, a drizzle of oil, ⅓ of the spices and S&P. Add 1 tbsp water (double for 4 portions) to the air fryer basket. Add the broccoli and fry, shaking and adding the remaining roasted garlic halfway, 6 to 8 min., until tender. Transfer to a bowl and keep warm. Reduce the air fryer to 375°F. Wipe out and lightly oil the basket.
Fry the pork
Pat the pork* dry with paper towel; drizzle with oil and season with the remaining spices and S&P. Place in the air fryer basket and fry, 4 to 6 min. on one side, until partially cooked. Remove from the air fryer, flip and brush with the BBQ sauce. Return to the air fryer and fry, 6 to 10 min., until cooked through.
Plate your dish
Divide the mash between your plates. Top with the pork (slice beforehand if desired) and broccoli. Bon appétit!
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*Health Canada recommends cooking pork to a minimum internal temperature of 71°C.
