Pork Tenderloin and Sweet Potatoes

Pork Tenderloin and Sweet Potatoes

2 servings
Preparation 10 min
Cooking 20 min

340 calories per serving 


Ingredients

2 sweet potatoes, peeled and cut into 1,5 cm pieces   360 g
1 clove garlic, minced    
1 pork tenderloin, cut into 2 cm slices   300 g
1 pinch salt [optional]   0.1 g
  ground pepper to taste    
1 tbsp canola oil   15 mL
1 pinch cayenne pepper   0.4 g
3/4 tsp dried oregano   0.4 g
1/3 cup grapefruit juice   85 mL
1/3 cup water   85 mL
4 tsp pine nuts [optional]   10 g
4 tsp fresh mint, chopped   4 g

Before you start

Put a serving dish in the oven at the lowest setting to keep the meat warm while the sweet potatoes cook.

Method

  1. Prepare the vegetables: Cut the sweet potatoes into pieces, about 1,5 cm. Mince the garlic.
  2. Cut each tenderloin crosswise into 2 cm thick slices. Season with salt and pepper. Heat the oil in a pan over medium heat. Add the pork slices then sauté until golden-coloured, about 4 min per side. Take them out of the pan and set aside on a plate, keeping them warm in the oven.
  3. Add the garlic and cayenne pepper to the pan, then cook 1 min with stirring. Add the sweet potatoes and oregano, then sauté 2 min with stirring. Pour in the grapefruit juice and water, then bring to a boil. Lower the heat, cover and simmer until the potatoes are tender, about 12 min.
  4. Put the pork slices back into the pan then heat them through, 2-3 min. Sprinkle with pine nuts (optional) and chopped mint, then serve.

Nutrition Facts Table

Nutrition Facts

per 1 serving (290g)

Amount

% DV*

* DV = Daily Value

Calories

340

Fat

8 g

12 %

Saturated 1.5 g
+ Trans 0.1 g

9 %

Cholesterol

80 mg

Sodium

115 mg

5 %

Carbohydrate

31 g

10 %

Fibre

5 g

18 %

Sugars

15 g

Protein

35 g

Vitamin A

250 %

Vitamin C

70 %

Calcium

6 %

Iron

20 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: serving
Grain Products: 0 serving
Milk and Alternatives: 0 serving
Meat and Alternatives: serving

More info

Claims

Free :
Added Sugar, Trans Fat
Low :
Calories, Fat, Saturated Fat, Sodium
Source of :
Calcium, Folacin, Vitamin K
Good source of :
Copper, Fibre, Iron, Vitamin E
Excellent source of :
Magnesium, Manganese, Niacin, Pantothenic Acid, Phosphorus, Potassium, Selenium, Vitamin A, Vitamin B1, Vitamin B12, Vitamin B2, Vitamin B6, Vitamin C, Zinc

More info


This recipe is in the following categories: Pork | Main courses/Entrées | Diabetes-friendly | High Fibre | High Iron | Low Calorie | Low Fat | Low Saturated Fat | Low Sodium

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