Delicious and Healthy Pork Tenderloin Recipes

Pork tenderloin is a lean, tender cut of meat that's perfect for a quick and healthy meal. The American Heart Association considers pork tenderloin an extra-lean, heart-healthy protein. A 3 oz. cooked portion provides 122 calories, 22 grams of protein, 3.0 grams of total fat, and 1.0 gram of saturated fat. Whether you grill, slow cook, or roast it, pork tenderloin is a versatile and delicious option for any occasion.

Understanding Pork Tenderloin

Pork tenderloin is a long, narrow, boneless cut of meat from the muscle along the backbone of a pig. It is leaner and more tender than pork loin, which comes from the back of the pig and has more fat. When shopping, be sure to look for "pork tenderloin" and not "pork loin". Pork tenderloin is a smaller cut of meat, weighing around ¾ lb. to 1 ½ lb., making it perfect for a small family or dinner party.

Cooking Methods

Pork tenderloin lends itself to various cooking methods, including grilling, slow cooking, and roasting. There’s no single "best" way to cook pork tenderloin; all of these methods can deliver a delicious, tender roast.

Savory Roasted Pork Tenderloin

This recipe is an excellent choice for a quick meal that everyone will love. It involves rubbing the tenderloin with a mouthwatering blend of spices and herbs, then searing and roasting it to achieve a juicy and tender result.

Ingredients:

• 2 ½ lb. pork tenderloin roasts
• Kosher salt
• Smoked paprika
• Fresh ground cracked pepper
• Parsley
• Oregano
• Cumin
• 2 tsp. olive oil

Instructions:

1. Trim excess fat from pork tenderloin roasts.
2. In a small bowl, mix together kosher salt, smoked paprika, fresh ground cracked pepper, parsley, oregano, and cumin.
3. Rub this mixture evenly over the two roasts.
4. Pre-heat oven to 400° F.
5. Heat the 2 tsp. olive oil over medium-high heat in a large skillet.
6. Place the tenderloin roasts in the skillet and brown on all sides - about 5-10 minutes.
7. Transfer roasts to a 9 x 13 in. cake or roasting pan and place into the heated oven. (If browning in a cast iron skillet, simply move the skillet, with the roasts in it, into the oven.)
8. Roast, uncovered for 15 minutes, until internal temperature reaches 145° F.
9. Remove from oven and rest, covered, for 3 minutes.

Mediterranean Balsamic Pork Tenderloin Medallions

This one-pan meal is healthy and easy to prepare. The marinade is bold, fresh, and versatile, making it a great option for company.

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Ingredients:

• Pork tenderloin (or pork loin)
• Honey
• Garlic
• Onion
• Olive oil
• Balsamic vinegar
• Broth
• Rosemary (optional)
• Salt and pepper to taste
• Fresh parsley or oregano for garnish

Instructions:

1. Slice the pork into 10-12 medallions, roughly 1 ¼ to 1 ½ inches thick.
2. Prepare the marinade by whisking together honey, minced garlic, balsamic vinegar and herbs in a bowl.
3. Pour the marinade over the pork medallions, coating them evenly. Marinate in the fridge for up to one hour.
4. Heat oil in a large cast-iron skillet over medium heat.
5. Once the oil is hot and begins to sizzle, add the pork, reserving the marinade. Cook for 3 minutes on the first side.
6. Add the onion to the frying pan along with the leftover juices from the pork.
7. Sauté the onions until soft.
8. Add the remaining marinade to the pan, and let it come to a high simmer, bubbling up. Then, return the pork, and baste the meat with the sauce.
9. Remove the pork tenderloin from the skillet, and let it rest for at least 3 minutes.
10. Plate the pork, and top it with the reduced marinade, sautéed onions, and fresh herbs. Season with salt and pepper to taste, and enjoy warm garnished with fresh parsley or oregano!

Tips:

• Remove the silverskin on pork tenderloin to prevent it from becoming tough.
• Ensure the pork is fully cooked by checking the internal temperature with a meat thermometer. It should reach 145 degrees Fahrenheit.

Slow Cooker Balsamic Brown Sugar Pork Tenderloin

This recipe takes just five minutes to prepare and results in a healthy, tender, sweet, and savory pork dish.

Ingredients:

• 2 lbs lean pork tenderloin
• ¼ cup balsamic vinegar
• ½ cup low sodium chicken broth
• 2 tbsp soy sauce
• 3 tbsp brown sugar (or honey/maple syrup or Stevia for low carb)
• ½ tsp cumin
• ½ tsp garlic powder
• ¼ tsp chili powder (or more to taste)
• Salt and pepper

Instructions:

1. Combine the vinegar, chicken broth, and soy sauce.
2. Combine the sugar, cumin, garlic powder, chile powder (if using), salt, and pepper. Be careful with the salt since the soy sauce is salty. You can always add more after cooking.
3. Rub the pork with the brown sugar mixture and place in the slow cooker. Pour vinegar mixture over top.
4. Cook on low for 6-8 hours until very tender.
5. If desired top with balsamic glaze or reduce the cooking liquid to create your own glaze.
6. For a crisp exterior, place under a hot broiler for 4-5 minutes.

Tips:

• For a thicker glaze, reduce the sauce after the pork is finished cooking.
• Add fresh herbs such as rosemary, thyme, oregano, or marjoram.
• Adjust the amount of spice by adding more chili powder or red pepper flakes.

Baked Pork Tenderloin

This recipe uses a simple, fast marinade to create a melt-in-your-mouth tender result, similar to a juicier version of chicken breast.

Ingredients:

• Pork tenderloin (around 1 pound)
• Olive oil
• Garlic
• Italian seasoning
• Fresh rosemary (or thyme)
• Lemon zest
• Sea salt and black pepper

Instructions:

1. Preheat the oven to 400 degrees F (204 degrees C).
2. In a small bowl, stir ¼ cup of olive oil with pressed garlic, fresh rosemary, Italian seasoning, and lemon zest.
3. Season the pork tenderloins on both sides with sea salt and black pepper.
4. Heat the remaining 1 tablespoon of olive oil in a cast iron skillet over medium-high heat.
5. Add the pork and sear for 2-4 minutes without moving, until browned on the bottom.
6. Transfer the skillet to the oven.
7. Remove the pork tenderloin from the oven and transfer to a platter or cutting board. Let it rest for 5 minutes before slicing.

Tips:

• Sear the pork before baking to get a golden-brown crust and lock in flavors.
• Bake to an internal temperature of 140 degrees F for juicy results, as the internal temp rises to 145 degrees F while resting.
• If you skip the searing step, bake for about 20-25 minutes.

Mustard Maple Pork Tenderloin

This recipe offers a unique flavor profile by combining mustard and maple syrup.

Ingredients:

• Pork tenderloin
• Mustard
• Salt and pepper
• Oil
• Vinegar
• Maple syrup

Instructions:

1. In a small bowl, combine 1 tablespoon mustard, salt and pepper.
2. Rub mustard mixture all over pork.
3. In a large oven-proof skillet, heat oil over medium-high heat until hot.
4. Add pork and brown on all sides, 3 to 5 minutes.
5. Transfer skillet to oven and roast pork until a meat thermometer registers 145°, about 40 minutes.
6. Place the skillet over medium-high heat. Add vinegar and boil, scraping up any browned bits, about 30 seconds.
7. Whisk in maple syrup and the remaining 2 tablespoons mustard; bring to a boil, reduce heat to a simmer and cook until the sauce is thickened, about 5 minutes.
8. Slice the pork.

Tips for Cooking Pork Tenderloin

• Don’t skip the rest time: Allowing the pork tenderloin to rest for a few minutes after cooking helps the juices redistribute, resulting in a more tender and flavorful roast.
• Double up: Make two roasts at once to ensure leftovers for lunches, salads, or other dishes.
• Marinate: Marinating the pork tenderloin for at least 30 minutes or overnight will add flavor and tenderness to the meat.
• Cook to the right temperature: Ensure the pork is cooked through and safe to eat by cooking it to an internal temperature of 145°F.
• Slice thinly: Slicing the pork tenderloin thinly will make it easier to eat and more enjoyable.

Serving Suggestions

Pork tenderloin is a versatile dish that pairs well with many side dishes. Some popular options include:

• Applesauce
• Coleslaw
• Corn
• Salads
• Roasted potato wedges
• Squash
• Succotash
• Mashed potatoes
• Roasted vegetables (carrots, Brussels sprouts, broccoli)
• Peppery salad (arugula, roasted beets, red onion, apple slices with balsamic dressing)

Health Benefits

Pork tenderloin is the leanest cut of pork, making it a heart-healthy choice. It provides a wide array of vitamins and minerals, along with high-quality protein. It’s a great source of lean protein, which is essential for building and repairing muscle tissue.

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