Pork Tenderloin Steaks with Wilted Cabbage and Apples

Dairy Free
Health score
40%
Pork Tenderloin Steaks with Wilted Cabbage and Apples
25 min.
4
376kcal

Suggestions

Ingredients

  • small grain dinner rolls whole
  • 0.3 teaspoon thyme leaves dried
  • 0.5 cup parsley leaves fresh
  • servings kosher salt and pepper black freshly ground
  • 1.3 pounds pork tenderloin trimmed
  • tablespoon brown sugar light packed
  • 0.3 cup chicken broth low-sodium
  • tablespoons olive oil 
  •  apples green red
  • tablespoons red wine vinegar 

Equipment

  • bowl
  • frying pan

Directions

  1. Slice the pork tenderloin at a long angle into 4 "steaks" and sprinkle with the thyme and a total of 1/2 teaspoon salt and 1/4 teaspoon pepper.
  2. Heat the oil in a large skillet over medium-high heat until very hot, but not smoking.
  3. Add the steaks to the skillet and cook, turning once, until well browned and just a bit pink in the center, about 7 minutes per side. Turn the heat down to medium if the skillet starts to get too dark. Put each steak on a plate to rest.
  4. While the steaks cook, core and slice the apple and thinly slice the cabbage. Stir together the broth, vinegar and sugar in a small bowl.
  5. When the pork has finished cooking, add the cabbage, apples, 1/4 teaspoon salt and 1/4 teaspoon pepper to the same skillet. Cook, tossing, until slightly wilted, 2 to 3 minutes.
  6. Add the broth mixture and continue to cook until the cabbage is tender and the liquid has reduced slightly, 2 to 3 minutes.
  7. Remove from the heat and stir in the parsley leaves. Season with additional salt and pepper.
  8. Divide the cabbage and apples and any juices in the skillet among the plates with the steaks.
  9. Serve with a roll.

Nutrition Facts

Calories376kcal
Protein36.57%
Fat31.45%
Carbs31.98%

Properties

Glycemic Index
24
Glycemic Load
1.74
Inflammation Score
-7
Nutrition Score
29.996086809946%

Flavonoids

Cyanidin
0.71mg
Peonidin
0.01mg
Catechin
0.59mg
Epigallocatechin
0.12mg
Epicatechin
3.43mg
Epigallocatechin 3-gallate
0.09mg
Apigenin
16.17mg
Luteolin
0.14mg
Kaempferol
0.18mg
Myricetin
1.11mg
Quercetin
1.85mg

Nutrients percent of daily need

Calories:375.74kcal
18.79%
Fat:13.02g
20.03%
Saturated Fat:2.65g
16.58%
Carbohydrates:29.78g
9.93%
Net Carbohydrates:26.76g
9.73%
Sugar:8.43g
9.36%
Cholesterol:92.14mg
30.71%
Sodium:311.16mg
13.53%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:34.05g
68.11%
Vitamin K:130.61µg
124.39%
Vitamin B1:1.62mg
107.7%
Selenium:57.9µg
82.71%
Vitamin B6:1.16mg
58.14%
Vitamin B3:11.57mg
57.87%
Phosphorus:409.62mg
40.96%
Vitamin B2:0.63mg
36.84%
Manganese:0.51mg
25.61%
Zinc:3.19mg
21.25%
Potassium:726.77mg
20.76%
Iron:3.65mg
20.26%
Magnesium:60.8mg
15.2%
Vitamin C:12.14mg
14.71%
Vitamin B5:1.42mg
14.19%
Vitamin A:659.29IU
13.19%
Vitamin B12:0.74µg
12.29%
Fiber:3.02g
12.09%
Copper:0.23mg
11.35%
Vitamin E:1.62mg
10.79%
Calcium:101.07mg
10.11%
Folate:38.78µg
9.7%
Vitamin D:0.28µg
1.89%