Pork Tenderloin with Port and Prunes

Gluten Free
Health score
23%
Pork Tenderloin with Port and Prunes
45 min.
4
477kcal

Suggestions

Ingredients

  • tablespoons butter 
  • 0.5 cup chicken broth low-sodium homemade canned
  • 1.5 tablespoons cooking oil 
  • 2.5 teaspoons ground coriander 
  • 0.3 teaspoon fresh-ground pepper black
  • 1.5 pound pork tenderloins 
  • 0.5 cup port 
  • 20  prune- cut to pieces pitted
  • 0.8 teaspoon salt 

Equipment

  • frying pan
  • oven
  • whisk

Directions

  1. Heat the oven to 40
  2. Season the tenderloins with 2 teaspoons of the coriander, 1/2 teaspoon of the salt, and the pepper.
  3. In a large ovenproof frying pan, heat the oil over moderately high heat.
  4. Add the tenderloins and brown on all sides, about 3 minutes.
  5. Put the pan in the oven and cook until the tenderloins are just done to medium, about 15 minutes.
  6. Transfer the tenderloins to a carving board and leave to rest in a warm spot for about 5 minutes.
  7. Pour off all the fat from the pan.
  8. Put the pan over moderate heat and add the port. Bring to a boil, scraping the bottom of the pan to dislodge any brown bits.
  9. Add the broth, prunes, and the remaining 1/4 teaspoon salt. Boil until reduced to approximately 1/2 cup, about 3 minutes.
  10. Whisk in the remaining 1/2 teaspoon coriander and the butter. Slice the tenderloins and serve topped with the prunes and sauce.
  11. Wine Recommendation: A light-bodied or subtly flavored red wine would fade away next to the intense fruity flavors of this dish. Fortunately, lusty red zinfandels are widely available and will work perfectly.

Nutrition Facts

Calories477kcal
Protein32.62%
Fat34.68%
Carbs32.7%

Properties

Glycemic Index
27.75
Glycemic Load
8.25
Inflammation Score
-6
Nutrition Score
27.161739090215%

Flavonoids

Cyanidin
0.35mg
Petunidin
1.99mg
Delphinidin
1.19mg
Malvidin
28.45mg
Peonidin
1.18mg
Catechin
2.96mg
Epicatechin
2.27mg
Quercetin
1.48mg

Nutrients percent of daily need

Calories:477.48kcal
23.87%
Fat:17.52g
26.96%
Saturated Fat:6.1g
38.15%
Carbohydrates:37.19g
12.4%
Net Carbohydrates:33.08g
12.03%
Sugar:21.43g
23.81%
Cholesterol:125.61mg
41.87%
Sodium:582.5mg
25.33%
Alcohol:4.59g
100%
Alcohol %:1.98%
100%
Protein:37.09g
74.18%
Vitamin B1:1.7mg
113.65%
Selenium:52.24µg
74.63%
Vitamin B6:1.41mg
70.36%
Vitamin B3:12.68mg
63.41%
Phosphorus:466.38mg
46.64%
Vitamin B2:0.69mg
40.39%
Vitamin K:34.19µg
32.56%
Potassium:1106.72mg
31.62%
Zinc:3.52mg
23.46%
Magnesium:73.91mg
18.48%
Copper:0.33mg
16.73%
Vitamin B5:1.65mg
16.54%
Fiber:4.11g
16.42%
Vitamin B12:0.93µg
15.43%
Iron:2.47mg
13.72%
Manganese:0.25mg
12.49%
Vitamin A:569.52IU
11.39%
Vitamin E:1.67mg
11.14%
Calcium:46.65mg
4.67%
Vitamin D:0.51µg
3.4%
Source:My Recipes