Lean yet flavourful, pork tenderloin is a great choice if you're watching your calorie intake. Roasting the asparagus alongside the pork simplifies cooking and enhances this springtime vegetable.
- Portion size 4 servings
- Credits : Canadian Living Magazine: May 2014
- 1/4 cup natural almonds chopped
- 2 tablespoons chopped fresh parsley
- 2 teaspoons lemon juice
- 400 g pork tenderloins trimmed if necessary
- 1/4 teaspoon each salt and pepper
- 1 tablespoon olive oil
- 2 bunches asparagus trimmed
- 1 tablespoon grated fresh ginger
- 2 cloves garlic minced
- 3/4 cups sodium-reduced chicken broth
- 1/2 cup orange juice
- 1 teaspoon Dijon mustard
- 1/2 teaspoon grated orange zest
- 3/4 cups basmati rice
MethodStir together almonds, parsley and lemon juice; set aside.
Sprinkle pork with half each of the salt and pepper. In nonstick skillet, heat half of the oil over medium-high heat; brown pork all over, about 6 minutes. Transfer pork and asparagus to foil-lined rimmed baking sheet. Sprinkle asparagus with remaining salt and pepper. Bake in 400 F (200 C) oven until just a hint of pink remains inside pork or instant-read thermometer inserted into thickest part reads 160 F (71 C), about 15 minutes. Transfer pork to cutting board; tent with foil. Let rest for 5 minutes before slicing.
Add remaining oil to skillet; heat over medium heat. Cook ginger and garlic, stirring, for 2 minutes. Stir in broth and orange juice; bring to boil. Stirring often, reduce sauce to 1/2 cup, 5 to 7 minutes.
Stir in mustard and orange zest. Cook rice according to package directions; serve with pork, asparagus and sauce. Sprinkle with almond mixture.
Nutritional facts per serving: about
- Fibre 5 g
- Sodium 344 mg
- Sugars 5 g
- Protein 32 g
- Calories 379.0
- Total fat 11 g
- Potassium 854 mg
- Cholesterol 54 mg
- Saturated fat 2 g
- Total carbohydrate 41 g
- Iron 23.0
- Folate 117.0
- Calcium 8.0
- Vitamin A 18.0
- Vitamin C 45.0