Pork Roulade with Lemon and Sage

Dairy Free
Health score
32%
Pork Roulade with Lemon and Sage
45 min.
8
323kcal

Suggestions

Ingredients

  • 0.5 teaspoon pepper black divided freshly ground
  • cups orzo pasta hot rice-shaped cooked uncooked ( 2 cups pasta)
  • 14.5 ounce less-sodium chicken broth fat-free canned
  • 0.7 cup flat-leaf parsley fresh chopped
  • 0.3 cup sage fresh chopped
  •  garlic cloves minced
  • pound pork tenderloins trimmed
  • teaspoon juice of lemon fresh
  • tablespoons lemon rind grated
  •  lemon wedges 
  • tablespoon olive oil 
  • teaspoon salt divided
  • cup sauvignon blanc white wine dry white

Equipment

  • frying pan
  • plastic wrap
  • ziploc bags
  • rolling pin
  • meat tenderizer
  • kitchen twine

Directions

  1. Slice tenderloins lengthwise, cutting to, but not through, other side. Open halves, laying tenderloins flat. Slice each half lengthwise, cutting to, but not through, other side; open flat.
  2. Place plastic wrap over tenderloins; pound to 1/2-inch thickness using a meat mallet or rolling pin.
  3. Combine parsley, sage, rind, and garlic.
  4. Sprinkle 1/2 teaspoon salt and 1/4 teaspoon pepper over tenderloins.
  5. Spread half of parsley mixture over each tenderloin, leaving a 1/2-inch border around outside edges.
  6. Roll up the tenderloins jelly roll fashion, starting with long sides. Secure at 2-inch intervals with twine.
  7. Sprinkle 1/2 teaspoon salt and 1/4 teaspoon pepper over tenderloins.
  8. Place the tenderloins in a large zip-top plastic bag, and seal. Refrigerate for at least 1 hour.
  9. Heat oil in a large nonstick skillet over medium-high heat.
  10. Add tenderloins; cook 5 minutes, turning until browned on all sides.
  11. Add wine; cook 2 minutes.
  12. Add broth, and bring to a boil. Cover, reduce heat, and simmer 20 minutes.
  13. Remove tenderloins from pan; keep warm. Cook broth mixture until reduced to 1 cup (about 10 minutes). Stir in juice.
  14. Remove twine from tenderloins. Slice tenderloins crosswise into 3/4-inch-thick slices.
  15. Drizzle with sauce.
  16. Serve with orzo and lemon wedges.
  17. Garnish with sage leaves, if desired.

Nutrition Facts

Calories323kcal
Protein40.42%
Fat16.09%
Carbs43.49%

Properties

Glycemic Index
21
Glycemic Load
13.61
Inflammation Score
-6
Nutrition Score
27.352608338646%

Flavonoids

Eriodictyol
3.88mg
Hesperetin
5.11mg
Naringenin
0.11mg
Apigenin
10.77mg
Luteolin
0.4mg
Kaempferol
0.08mg
Myricetin
0.84mg
Quercetin
0.23mg

Nutrients percent of daily need

Calories:322.64kcal
16.13%
Fat:5.3g
8.15%
Saturated Fat:1.23g
7.66%
Carbohydrates:32.21g
10.74%
Net Carbohydrates:29.62g
10.77%
Sugar:1.18g
1.31%
Cholesterol:73.71mg
24.57%
Sodium:565.34mg
24.58%
Alcohol:3.1g
100%
Alcohol %:1.24%
100%
Protein:29.93g
59.85%
Selenium:60.94µg
87.06%
Vitamin K:83.27µg
79.31%
Vitamin B1:1.17mg
77.96%
Copper:1.46mg
72.75%
Vitamin B6:0.97mg
48.28%
Vitamin B3:8.34mg
41.68%
Phosphorus:347.48mg
34.75%
Vitamin B2:0.43mg
25.22%
Vitamin C:18.6mg
22.55%
Manganese:0.41mg
20.34%
Zinc:2.72mg
18.12%
Potassium:571.07mg
16.32%
Iron:2.89mg
16.07%
Magnesium:53.26mg
13.32%
Vitamin B5:1.19mg
11.92%
Vitamin B12:0.68µg
11.35%
Fiber:2.59g
10.36%
Vitamin A:426.7IU
8.53%
Folate:17µg
4.25%
Vitamin E:0.63mg
4.19%
Calcium:32.67mg
3.27%
Vitamin D:0.23µg
1.51%
Source:My Recipes