Pork Tenderloin, Pear, and Cranberry Salad

Dairy Free
Health score
40%
Pork Tenderloin, Pear, and Cranberry Salad
45 min.
4
343kcal

Suggestions

Ingredients

  •  anjou pear red ripe thinly sliced
  • cups baby spinach leaves 
  • 0.8 teaspoon pepper black divided freshly ground
  • 0.8 teaspoon brown sugar 
  • tablespoon cider vinegar 
  • 0.3 cup cranberry juice cocktail 
  • teaspoon dijon mustard 
  • 0.3 cup cranberries dried
  • 1.3 teaspoons thyme leaves dried divided
  • tablespoons flour all-purpose
  • 1.5 teaspoons garlic fresh divided minced
  • pound pork tenderloin trimmed
  • 0.3 cup olive oil divided
  • 0.8 teaspoon salt divided
  • 0.3 cup shallots sliced

Equipment

  • bowl
  • frying pan
  • sauce pan
  • whisk

Directions

  1. Combine vinegar, mustard, sugar, 1/2 teaspoon garlic, and 1/4 teaspoon thyme; set aside.
  2. Combine pork and remaining 1 teaspoon garlic, remaining 1 teaspoon thyme, 1/2 teaspoon salt, and 1/2 teaspoon pepper; toss well to coat.
  3. Sprinkle pork mixture with flour; toss well.
  4. Let stand 5 minutes.
  5. Heat 1 tablespoon oil in a medium saucepan over medium heat.
  6. Add shallots to saucepan; cook 3 minutes or until shallots are tender and lightly browned, stirring occasionally.
  7. Add cranberries and juice; cook until liquid is reduced to 2 tablespoons (about 2 minutes). Reduce heat to medium-low.
  8. Add vinegar mixture; cook 1 minute. Gradually add 1 tablespoon oil, remaining 1/4 teaspoon salt, and remaining 1/4 teaspoon black pepper, stirring well with a whisk. Cover and keep warm.
  9. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat.
  10. Add half of pork to skillet; cook 3 minutes or until browned, turning once.
  11. Remove pork from skillet. Repeat procedure with remaining 1 tablespoon oil and remaining pork. Toss pork with 1 tablespoon warm cranberry mixture.
  12. Combine spinach and pear in a large bowl.
  13. Drizzle with remaining cranberry mixture; toss well to coat. Arrange about 2 cups spinach mixture on each of 4 plates; top evenly with pork.

Nutrition Facts

Calories343kcal
Protein30.1%
Fat42.53%
Carbs27.37%

Properties

Glycemic Index
91.94
Glycemic Load
6.31
Inflammation Score
-10
Nutrition Score
31.300869454508%

Flavonoids

Cyanidin
1.02mg
Delphinidin
0.01mg
Pelargonidin
0.01mg
Peonidin
0.06mg
Catechin
0.15mg
Epigallocatechin
0.26mg
Epicatechin
1.83mg
Epicatechin 3-gallate
0.01mg
Epigallocatechin 3-gallate
0.08mg
Apigenin
0.01mg
Luteolin
0.36mg
Isorhamnetin
0.13mg
Kaempferol
2.88mg
Myricetin
0.39mg
Quercetin
2.87mg

Nutrients percent of daily need

Calories:342.71kcal
17.14%
Fat:16.43g
25.28%
Saturated Fat:2.73g
17.04%
Carbohydrates:23.8g
7.93%
Net Carbohydrates:20.17g
7.33%
Sugar:13.86g
15.4%
Cholesterol:73.71mg
24.57%
Sodium:549.52mg
23.89%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:26.17g
52.33%
Vitamin K:234.31µg
223.15%
Vitamin A:4247.55IU
84.95%
Vitamin B1:1.22mg
81.2%
Selenium:37.58µg
53.68%
Vitamin B6:1.06mg
52.76%
Vitamin B3:8.31mg
41.56%
Phosphorus:325.79mg
32.58%
Manganese:0.65mg
32.29%
Vitamin B2:0.51mg
30.12%
Vitamin C:22.96mg
27.83%
Folate:103.35µg
25.84%
Potassium:832.38mg
23.78%
Vitamin E:3.39mg
22.63%
Magnesium:76.15mg
19.04%
Iron:3.36mg
18.68%
Zinc:2.57mg
17.14%
Fiber:3.63g
14.53%
Copper:0.23mg
11.74%
Vitamin B5:1.11mg
11.11%
Vitamin B12:0.58µg
9.64%
Calcium:73.1mg
7.31%
Vitamin D:0.23µg
1.51%
Source:My Recipes