Herb-Crusted Pork Tenderloin

Dairy Free
Health score
20%
Herb-Crusted Pork Tenderloin
65 min.
6
230kcal

Suggestions


Indulge in the delightful flavors of our Herb-Crusted Pork Tenderloin, a dish that perfectly balances taste and health. This dairy-free recipe is not only easy to prepare but also makes for an impressive centerpiece for any meal, whether it's a cozy family dinner or a festive gathering with friends. With just 65 minutes of your time, you can create a succulent main course that serves six, ensuring everyone leaves the table satisfied.

The tenderloin, known for its lean and juicy meat, is coated with a fragrant herb mixture that includes fresh parsley, garlic, and fennel seeds, creating a mouthwatering crust that enhances the natural flavors of the pork. The combination of coarsely ground pepper and salt adds a touch of seasoning that elevates this dish to new heights. As it bakes, the aroma wafts through your kitchen, promising a delicious meal ahead.

At only 230 calories per serving, this dish is a guilt-free option that doesn't compromise on flavor. The caloric breakdown highlights a healthy balance of protein, fats, and carbohydrates, making it a smart choice for lunch or dinner. Serve it alongside your favorite vegetables or a fresh salad for a complete and satisfying meal. Get ready to impress your guests and enjoy the rave reviews that are sure to follow!

Ingredients

  • cup breadcrumbs soft ()
  • 0.5 teaspoon fennel seeds 
  • 0.3 cup parsley fresh chopped
  • cloves garlic finely chopped
  • 0.3 teaspoon pepper 
  • 1.5 lb pork tenderloin 
  • 0.5 teaspoon salt 
  • tablespoon vegetable oil 

Equipment

  • bowl
  • frying pan
  • oven
  • roasting pan
  • kitchen thermometer
  • aluminum foil

Directions

  1. Heat oven to 450F. Spray shallow roasting pan and rack with cooking spray.
  2. Place pork tenderloins on rack in pan.
  3. In small bowl, mix remaining ingredients. Spoon herb mixture evenly over pork. Insert ovenproof meat thermometer so tip is in the thickest part of pork. Cover pork loosely with foil.
  4. Bake 20 minutes; remove foil.
  5. Bake uncovered 10 to 15 minutes longer or until thermometer reads 155F. Cover pork loosely with foil and let stand 10 to 15 minutes or until thermometer reads 160F. (Temperature will continue to rise about 5F, and pork will be easier to carve.)

Nutrition Facts

Calories230kcal
Protein46.46%
Fat29.26%
Carbs24.28%

Properties

Glycemic Index
15.67
Glycemic Load
0.13
Inflammation Score
-4
Nutrition Score
19.789565065633%

Flavonoids

Apigenin
5.39mg
Luteolin
0.03mg
Kaempferol
0.04mg
Myricetin
0.39mg
Quercetin
0.02mg

Nutrients percent of daily need

Calories:230.39kcal
11.52%
Fat:7.28g
11.19%
Saturated Fat:1.91g
11.92%
Carbohydrates:13.59g
4.53%
Net Carbohydrates:12.59g
4.58%
Sugar:1.15g
1.28%
Cholesterol:73.71mg
24.57%
Sodium:386.25mg
16.79%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:25.99g
51.99%
Vitamin B1:1.29mg
86.17%
Selenium:39.04µg
55.78%
Vitamin B6:0.9mg
45.25%
Vitamin K:46.51µg
44.3%
Vitamin B3:8.74mg
43.7%
Phosphorus:309.18mg
30.92%
Vitamin B2:0.46mg
27%
Zinc:2.43mg
16.18%
Potassium:502.77mg
14.36%
Iron:2.18mg
12.12%
Manganese:0.22mg
11.2%
Vitamin B12:0.65µg
10.88%
Vitamin B5:1.07mg
10.66%
Magnesium:40.65mg
10.16%
Copper:0.16mg
7.83%
Folate:23.1µg
5.78%
Calcium:47.49mg
4.75%
Vitamin C:3.67mg
4.45%
Vitamin A:213.64IU
4.27%
Fiber:1g
4%
Vitamin E:0.47mg
3.13%
Vitamin D:0.34µg
2.27%