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Main mealLow carb, high fatPork€€

Pork Tenderloin in Rich Mustard Sauce with Fresh Herbs

Name: Pork Tenderloin in Rich Mustard Sauce with Fresh Herbs
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 2
Ingredients: 450 g Pork, loin, tenderloin, boneless, raw; 2 tbsp Mustard, prepared, yellow; 1 tbsp Mustard, prepared, yellow; 150 ml Soup, chicken broth cubes, dry, prepared with water; 50 ml Alcoholic beverage, wine, table, white; 1 piece Shallots, bulb, peeled, root removed, raw; 2 clove Garlic, raw; 1 tbsp Oil, olive, extra virgin; 10 g Butter, stick, unsalted; 2 tbsp Yogurt, Greek, plain, whole milk; 1 tsp Thyme, fresh; 1 pinch Salt, table, iodized

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 time10 min

Cook time20 min

Total time30 min

Servings2

Recipe

Pork, loin, tenderloin, boneless, raw450 gMustard, prepared, yellow2 tbspMustard, prepared, yellow1 tbspSoup, chicken broth cubes, dry, prepared with water150 mlAlcoholic beverage, wine, table, white50 mlShallots, bulb, peeled, root removed, raw1 pieceGarlic, raw2 cloveOil, olive, extra virgin1 tbspButter, stick, unsalted10 gYogurt, Greek, plain, whole milk2 tbspThyme, fresh1 tspSalt, table, iodized1 pinch

Cast-iron or heavy panAluminum foilKitchen tongsSmall whisk for mixing

Per 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

1Pat the pork tenderloin dry with a paper towel, then season with salt and generously with pepper.
2Heat 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.
3Remove 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.
4In 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.
5Once 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.
6Reduce the heat to minimum. Stir the cold butter and Greek yogurt (or cream) into the sauce. Whisk until you get a glossy, creamy texture.
7Slice 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.