Brown Basmati Rice and Roast Pork Tenderloin

Gluten Free
Dairy Free
Health score
18%
Brown Basmati Rice and Roast Pork Tenderloin
45 min.
4
348kcal

Suggestions


Indulge in a delightful culinary experience with our Brown Basmati Rice and Roast Pork Tenderloin recipe, perfect for those seeking a delicious yet healthy meal! This dish harmonizes the robust flavors of tender pork with the nutty aroma of brown basmati rice, making it an ideal choice for lunch or dinner.

What makes this recipe particularly appealing is its combination of gluten-free and dairy-free ingredients, allowing you to enjoy a hearty meal without any dietary restrictions. The sweetness of diced Braeburn apples and halved red grapes adds a refreshing contrast to the savory pork, while the fragrant rosemary and zesty lemon juice elevate the overall taste profile.

In just 45 minutes, you can serve a wholesome meal that accommodates four people, making it perfect for family gatherings or intimate dinners. With each serving containing only 348 calories, you can indulge guilt-free! Whether you choose to add green beans for extra crunch or enjoy the dish as is, this recipe promises satisfaction in every bite.

So grab your apron and let’s whip up this flavorful feast that is sure to impress your guests and delight your taste buds!

Ingredients

  •  apples diced sweet such as braeburn,
  • 0.7 cup rice 
  • 0.5 teaspoon rosemary leaves fresh divided minced
  • servings green beans 
  • tablespoons juice of lemon fresh
  • 0.5 teaspoon lemon zest grated
  • tablespoons olive oil extra virgin extra-virgin divided
  • 12 oz pork tenderloin 
  • cup grapes red halved
  • 0.5 teaspoon water plus more for rice cooking water
  • tablespoon coarse mustard 

Equipment

  • bowl
  • frying pan
  • oven
  • whisk
  • kitchen thermometer

Directions

  1. Preheat oven to 40
  2. In oven-safe pan, rub pork with 1/4 tsp rosemary and 1/2 tsp oil. Roast until thermometer in thickest part of pork registers 145 (25-30 minutes).
  3. Meanwhile, cook rice in boiling lightly salted water until just tender (30 minutes); drain.
  4. In a large bowl whisk remaining 2 TBSP plus 1 tsp oil with lemon zest and juice, mustard, and 1/2 tsp salt; remove 2 TBSP.
  5. Add rice, grapes, apple, and remaining 1/4 tsp rosemary to bowl; toss.
  6. Serve pork thinly sliced with rice mixture and, if desired, green beans; drizzle with reserved vinaigrette.

Nutrition Facts

Calories348kcal
Protein24.31%
Fat27.19%
Carbs48.5%

Properties

Glycemic Index
54.3
Glycemic Load
20.58
Inflammation Score
-5
Nutrition Score
19.4191306052%

Flavonoids

Cyanidin
0.71mg
Peonidin
0.01mg
Catechin
0.59mg
Epigallocatechin
0.12mg
Epicatechin
3.43mg
Epigallocatechin 3-gallate
0.09mg
Eriodictyol
0.55mg
Hesperetin
1.63mg
Naringenin
0.16mg
Apigenin
0.01mg
Luteolin
0.13mg
Kaempferol
0.31mg
Myricetin
0.07mg
Quercetin
3.37mg

Nutrients percent of daily need

Calories:348.13kcal
17.41%
Fat:10.62g
16.34%
Saturated Fat:2.1g
13.13%
Carbohydrates:42.61g
14.2%
Net Carbohydrates:39.07g
14.21%
Sugar:12.76g
14.18%
Cholesterol:55.28mg
18.43%
Sodium:91.83mg
3.99%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:21.36g
42.72%
Vitamin B1:0.95mg
63.04%
Selenium:32.08µg
45.83%
Vitamin B6:0.84mg
41.9%
Vitamin B3:6.66mg
33.32%
Vitamin K:34.46µg
32.82%
Phosphorus:280.57mg
28.06%
Manganese:0.53mg
26.3%
Vitamin B2:0.4mg
23.62%
Potassium:624.3mg
17.84%
Vitamin C:14.7mg
17.82%
Zinc:2.13mg
14.22%
Fiber:3.54g
14.16%
Magnesium:51.87mg
12.97%
Copper:0.25mg
12.33%
Vitamin B5:1.22mg
12.22%
Vitamin E:1.64mg
10.93%
Iron:1.94mg
10.77%
Vitamin A:434.51IU
8.69%
Vitamin B12:0.44µg
7.37%
Folate:25.3µg
6.32%
Calcium:44.09mg
4.41%
Vitamin D:0.26µg
1.7%
Source:My Recipes