Orange and Spice Roasted Pork Tenderloin

Orange and Spice Roasted Pork Tenderloin

By Brian Higginson, RD, CD
Clinical Nutrition Specialist

 
This tasty dish (serves 4) is easy enough for a week-night family meal while impressive enough for company. Any vegetable works well on the side.

Ingredients

  • 1 teaspoon coriander
  • 1 teaspoon ginger
  • 1 teaspoon pepper
  • ¼ teaspoon salt, optional
  • 2 teaspoons olive oil, divided
  • 1 pound pork tenderloin, trimmed
  • ½ cup orange marmalade
  • 2 tablespoons white wine vinegar
  • 2 teaspoons reduced sodium soy sauce
  • ½ teaspoon garlic powder

Directions

  1. Preheat oven to 450°.
  2. Combine coriander, ginger, and pepper in small bowl. Trim any translucent “silver skin” from tenderloin. Rub tenderloin with 1 teaspoon olive oil, then coat with spice mixture.
  3. Make glaze by combining marmalade with remaining ingredients.
  4. Heat remaining teaspoon olive oil in oven-proof skillet. Sear pork over medium-high heat until browned on all sides. Transfer skillet to preheated oven and roast for 6 minutes.
  5. Spread glaze over pork and continue to roast until meat is just done through, about another 6 minutes. Let meat rest for 5 minutes before slicing. Drizzle some of the remaining glaze over the pork slices.

Per serving: 299 calories, 24 gm protein, 28 gm carbohydrate, 11 gm fat, 2 gm sat fat, 7 gm mono fat, 74 gm cholesterol, 321 gm sodium (175 mg without salt)

THE SEASONED COOK If you’ve never cooked with coriander, you’ll find it a wonderful addition to your spice rack. Although coriander is the seed of the plant whose leaves we know as cilantro, it has a very different flavor.

Nutrition Goldmine: Pork tenderloin is the leanest cut of pork with only 4 grams of fat per 3 ounce portion, and is an excellent source of B vitamins.

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