Pork Medallions with Mustard Sauce

Gluten Free
Health score
17%
Pork Medallions with Mustard Sauce
45 min.
4
164kcal

Suggestions


If you're looking for a delicious and healthy dinner option that will impress your family and friends, look no further than these succulent pork medallions with a zesty mustard sauce. This gluten-free recipe is not only easy to prepare but also takes just 45 minutes from start to finish, making it perfect for busy weeknights or special occasions alike.

The star of the show, pork tenderloin, is cooked to perfection, resulting in tender, juicy medallions that pair beautifully with a creamy Dijon mustard sauce. With each bite, you're treated to a harmonious blend of flavors; the tanginess of the mustard, the subtle sweetness of green onions, and the richness of fat-free milk come together to create a sauce that elevates the dish to a gourmet level.

Rich in protein and low in calories, with only 164 calories per serving, this dish not only satisfies your taste buds but also fits into a balanced diet. Perfectly suited for lunch or dinner, these pork medallions are versatile enough to serve alongside a fresh salad or your favorite sautéed vegetables.

Get ready to tantalize your taste buds with this delightful recipe that proves healthy eating can be both flavorful and exciting. So, gather your ingredients and get cooking—your delicious, gluten-free meal awaits!

Ingredients

  • tablespoons dijon mustard 
  • 0.5 cup milk fat-free
  •  green onions sliced
  • pound pork tenderloin 
  • teaspoon vegetable oil 

Equipment

  • frying pan
  • plastic wrap
  • rolling pin
  • meat tenderizer

Directions

  1. Trim fat from pork.
  2. Cut pork into 1-inch-thick slices.
  3. Place slices between 2 sheets of heavy-duty plastic wrap, and flatten to 1/2-inch thickness, using a meat mallet or rolling pin.
  4. Coat a large nonstick skillet with cooking spray; add oil, and place pan over medium-high heat until hot.
  5. Add half of pork, and cook 3 minutes on each side or until browned.
  6. Remove from pan; set aside, and keep warm. Repeat procedure with remaining half of pork.
  7. Reduce heat to low; add milk to pan, stirring constantly, scraping pan to loosen browned bits. Stir in mustard and green onions. Return pork to pan; cover and cook 2 minutes, turning to coat with sauce.
  8. carbo rating: 2

Nutrition Facts

Calories164kcal
Protein62.83%
Fat30.73%
Carbs6.44%

Properties

Glycemic Index
24.31
Glycemic Load
0.66
Inflammation Score
-3
Nutrition Score
17.12000009288%

Flavonoids

Kaempferol
0.12mg
Quercetin
0.96mg

Nutrients percent of daily need

Calories:163.89kcal
8.19%
Fat:5.42g
8.34%
Saturated Fat:1.55g
9.67%
Carbohydrates:2.56g
0.85%
Net Carbohydrates:2g
0.73%
Sugar:1.86g
2.07%
Cholesterol:74.63mg
24.88%
Sodium:155.46mg
6.76%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:24.95g
49.9%
Vitamin B1:1.15mg
76.66%
Selenium:37.58µg
53.68%
Vitamin B6:0.9mg
44.8%
Vitamin B3:7.62mg
38.11%
Phosphorus:319.76mg
31.98%
Vitamin B2:0.43mg
25.55%
Vitamin K:20.81µg
19.82%
Zinc:2.34mg
15.61%
Potassium:532.89mg
15.23%
Vitamin B12:0.77µg
12.79%
Vitamin B5:1.09mg
10.88%
Magnesium:39.69mg
9.92%
Iron:1.35mg
7.51%
Calcium:58.43mg
5.84%
Copper:0.11mg
5.73%
Vitamin D:0.68µg
4.51%
Vitamin A:159.8IU
3.2%
Manganese:0.06mg
3.12%
Vitamin E:0.42mg
2.78%
Fiber:0.56g
2.23%
Vitamin C:1.72mg
2.09%
Folate:6.9µg
1.72%
Source:My Recipes