|Pork Tenderloin is lean, inexpensive, and quick for a Phase One dinner!|
How about a new ultra-easy pork recipe for our Month of Daily Phase One recipes? Lately I'm loving pork tenderloins, a lean cut that's usually sold in packs of two with a total weight of about two pounds. As long as you're careful not to overcook the meat, pork tenderloin is incredibly easy to cook well, and Jake and I both loved this pork tenderloin with mustard sauce. If you have an instant-read meat thermometer, I'd pull it out of the drawer for this recipe. The USDA now recommends pork be cooked to 145F, and if you take this off the heat when it reaches that temperature and let it rest for ten minutes, the pork will be juicy and tender.
Season the pork, heat the oil in a large heavy saute pan, and brown the pork over medium heat until it's nicely browned on all sides.
The cover the pan, lower the heat to medium low, and cook until the temperature reaches 145F. This took about 20 minutes for us, and this is how the meat looked when it had reached that temperature.
Put the pork on a plate and cover tightly with foil to keep it warm. Let pork rest for 10 minutes before you cut it.
While the pork rests, deglaze the pan with 2 T water or chicken stock, scraping off any browned bits. Then add both mustards, the sour cream, and any accumulated juice that's on the plate where the pork is resting, and simmer for a few minutes until the sauce is hot.
When the pork has rested for 10 minutes, cut it into pieces about 3/4 inch thick and serve with sauce spooned over.
(Makes 4-6 servings; recipe adapted slightly from Everyday Food: Great Food Fast.)
2 pork tenderloins, about 1 lb. each
salt and fresh-ground pepper for seasoning the pork
2-3 tsp. olive oil (will depend on your pan, but don't use a non-stick pan for this recipe)
2 T chicken stock (or water)
1/3 cup spicy brown mustard
3 T Dijon mustard
3 T low-fat sour cream
Trim visible fat from the pork tenderloins and season on all sides with a little salt and fresh ground black pepper. Heat the oil in a large heavy frying pan with a tight-fitting lid over medium heat. (For best results browning the meat, don't use a non-stick pan.) Add pork and cook until the meat is well-browned on all sides, about 5 minutes.
Lower heat to medium low, cover the pan and cook until the temperature of the pork reaches 145F. This will take about 20-25 minutes, but for best results use an instant-read meat thermometer to tell when pork reaches that temperature. Remove the meat to a plate and cover with foil. Let meat rest for ten minutes while you make the sauce.
Turn the heat back to medium and deglaze the pan with the chicken stock (or water), scraping off any browned bits from the bottom of the pan. Lower heat and add the spicy brown mustard, Dijon mustard, and sour cream, whisking to combine. Cook sauce for a few minutes to heat through, adding a little water if the sauce seems too thick.
After ten minutes, slice the pork into pieces about 3/4 inch thick. Serve sliced pork with the sauce spooned over.
South Beach Suggestions:
Pork tenderloin is a wonderfully lean cut and this recipe is perfect for any phase of the South Beach Diet
More Phase One Ideas with Pork:
"Breaded" Pork Chops with Mustard Cream Sauce
Creole-Seasoned and Pan-Fried Pork Cutlets with Tomato and Red Bell Pepper Salsa
Grilled Ginger Soy Pork Chops
Crockpot Salsa Pork Chops with Cumin, Garlic, and Lime
Slow Cooker Pulled Pork with Low-Sugar Barbecue Sauce