MENU

Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"We must eat to live and live to eat."
-Henry Fielding, Author

The refrigerator light goes on...

This recipe has so many valuable techniques. The marinade tenderizes and adds flavor while keeping food juicy. Braising is key to moist juicy meats. While this recipe uses a tender cut to begin with, tougher cuts of meat turn out well when braised. Basting helps create a rich glaze and the marinade makes a rich tangy sauce by slow reduction. All perfect over mashed potatoes.

Pork Tenderloin

Dollar for dollar this is one of the best cuts of meat going.  Pork tenderloin is lean and flavorful.  You can roast it, braise it, grill it, or cut it into medallions for small filets almost anything.  This recipe can be doubled for two tenderloins since in most grocery stores they are sold in 2 packs, with each tenderloin in the pack being about a pound.  Ask the butcher if you want only one.  

There will be a variable amount of fat and I trim this carefully.  Most important is the silverskin.  This is a thin layer of fascia at the head of the tenderloin on one side.  It has to be trimmed because it is tough and fibrous.  

Lay the tenderloin on the cutting board with the silverskin side up.  Press gently on the top to flatten the meat.  Slip the point of your filet knife under the fascia and cut toward the end of the tenderloin.  Keep the pressure slightly upward and the silverskin will easily cut away from the meat.  


 

Mojo Pork Tenderloin



Servings = 4 | Serving size =4 ounces pork

Cooking Time = 60 Minutes

This recipe can be multiplied by 2, 3, 4.

This recipe can be divisible by 2.

Leftovers are great for sandwiches.

Serve with Roasted Potatoes or Plain Mashed Potatoes or Mashed Yams or Dirty Rice or Yam Home Fries or Yam Home Fries - Low Sodium Version or Plain Mashed Potatoes - Low Sodium Version or Thick Cut Yam Fries or Thick Cut Yam Fries - Low Sodium Version or Brown and Wild Rice or Brown Rice

AND

Serve with Fresh Pineapple Salsa or Melon Salsa or Mango Salsa or Cole Slaw

2 navel oranges (juiced)
1 lime (juiced)
1/4 cup flat leaf parsley (chopped fine)
1 Tbsp fresh oregano (chopped fine)
1 tsp fresh thyme leaves
1 clove garlic (minced)
1/4 tsp salt
1 Tbsp extra virgin olive oil
16 ounces pork tenderloin (well trimmed)

Mix together the orange juice, lime juice, chopped parsley, chopped oregano, thyme leaves, minced garlic, salt and olive oil in a large glass bowl. (This makes approximately 3 cups.)

Place the pork tenderloins in a zipper bag and add two cups of the marinade. Seal the bag and marinate at least overnight. Place the remaining marinade in the refrigerator.

When you are ready to cook the pork, place a large non-stick skillet in an oven and preheat to 450F.

While the pan is preheating, remove the marinating pork tenderloin and the extra marinade. Strain the cup of extra marinade in a small sauce pan over high heat and bring to a boil. Reduce the heat to medium and simmer gently to reduce by half.

Remove the pork tenderloins and place them on a plate. Strain the remaining marinade and discard the strained herbs and garlic, reserving the liquid.

Place the pork tenderloins in the preheated pan and return the pan to the oven. Cook for about 4 minutes and turn the pork every 3 minutes after that, until all the sides are seared. After the second turn, baste with 1/2 cup of the strained marinade, coating the tenderloins well.

As the pork cooks and the marinade is reduced, continue to baste with 1/4 to 1/2 cup at a time to create a caramelized glaze on the pork. It should take 20 25 minutes to reach an internal temperature of 160F. As the pork is finishing, add the remaining marinade to create a syrupy sauce.

Remove the pork from the oven and let rest on the counter for about 3 minutes before carving. Serve with the reduced sauce from the pan.

Nutrition Facts

Serving size = 4 ounces pork with sauce

Servings = 4

.

Amount Per Serving

Calories 201 Calories from Fat 66
  % Daily Value
Total Fat 7g 11%
    Saturated Fat 2g 9%
    Monounsaturated Fat 4g  
    Trans Fat 0g  
Cholesterol 74mg 25%
Sodium 205mg 9%
Total Carbohydrates 8g 3%
    Dietary Fiber 1g 2%
    Sugars 5g  
Protein 24g  
Vitamin A 9% Vitamin C 56%
Calcium 3% Iron 12%
Vitamin K 69 mcg Potassium 578 mg
Magnesium 40 mg