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Pork Tenderloin in Rich Mustard Sauce with Fresh Herbs
Pork tenderloin with mustard sauce is a top choice for a healthy, protein-rich lunch. This recipe delivers juicy meat and a velvety sauce made with Dijon mustard, without excess fat.
Prep time
10 min
Cook time
20 min
Total time
30 min
Servings
2
Recipe
Pork, loin, tenderloin, boneless, raw
450 gMustard, prepared, yellow
2 tbspMustard, prepared, yellow
1 tbspSoup, chicken broth cubes, dry, prepared with water
150 mlAlcoholic beverage, wine, table, white
50 mlShallots, bulb, peeled, root removed, raw
1 pieceGarlic, raw
2 cloveOil, olive, extra virgin
1 tbspButter, stick, unsalted
10 gYogurt, Greek, plain, whole milk
2 tbspThyme, fresh
1 tspSalt, table, iodized
1 pinchPer servingTotal
Calories:429.7 kcal859.4 kcal
Protein:51.7 g103.3 g
Carbohydrates:5.3 g10.6 g
Fiber:1.7 g3.3 g
Water:308.9 ml617.8 ml
Fat:21.5 g43 g
Micronutrients
Sugar:1.8 g3.5 g
Saturated fat:6.1 g12.2 g
Cholesterol:146.8 mg293.5 mg
Sodium:671.9 mg1343.7 mg
Potassium:1041 mg2081.9 mg
Calcium:66.1 mg132.2 mg
Iron:3.1 mg6.2 mg
Magnesium:78.3 mg156.6 mg
Zinc:4.4 mg8.7 mg
Phosphorus:558.6 mg1117.2 mg
Vitamin C:5 mg10 mg
Vitamin A:42.4 µg84.7 µg
Vitamin D:0 µg0 µg
Vitamin B12:0.2 µg0.3 µg
Instructions
1
Pat the pork tenderloin dry with a paper towel, then season with salt and generously with pepper.
2
Heat olive oil in a pan over high heat. Sear the tenderloin whole on all sides (about 2 minutes per side) until it develops a nice golden-brown color.
3
Remove the meat from the pan, wrap it in aluminum foil, and let it rest for 10 minutes. This step is crucial to keep the juices in the meat.
4
In the same pan (without washing it), add the finely chopped shallot. Sauté for 2 minutes, then add the chopped garlic and thyme. Deglaze with white wine, scraping up all the browned bits from the bottom of the pan with a wooden spoon.
5
Once the wine has almost completely evaporated, pour in the stock and stir in both types of mustard. Cook over medium heat for 5 minutes, until the sauce thickens slightly.
6
Reduce the heat to minimum. Stir the cold butter and Greek yogurt (or cream) into the sauce. Whisk until you get a glossy, creamy texture.
7
Slice the pork tenderloin into 2 cm thick medallions. Place them in the sauce for 1 minute to warm through, then serve immediately.
Nutritional benefits
This meal contributes to the growth and maintenance of muscle mass thanks to its high content of quality protein with a low saturated fat content.
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About the recipe
Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.