Wednesday, January 25, 2012

Easy Pan-Fried Pork Tenderloin with Mustard Sauce (Low-Carb, Gluten-Free)

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.

The pork didn't have much fat, but we did trim off a little.

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.

Easy Pan-Fried Pork Tenderloin with Mustard Sauce
(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 de-glaze 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/Low-Carb Suggestions:
Pork tenderloin is a wonderfully lean cut and this recipe is perfect for any phase of the South Beach Diet.  This would make a great dish for most any type of carb-conscious or low-carb eating plan.

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
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  1. Looks good. The recipe mentions sour cream but the ingredient lists mayo. Which is preferred?

  2. Now I'm wishing I'd bought that pork I walked past today. I'm guessing the mustard sauce would be awesome with pork chops as well.

  3. Since I don't eat pork, I'm thinking about grilling chicken breasts and using that great-looking mustard sauce on them. Sometimes, the simplest dishes are truly the most satisfying.

  4. Lisa, good catch (Kalyn hits head on desk!) It should be sour cream; will fix it!

    Jeannie, I'm guessing this would be great on pork chops too.

    Lydia, that sounds tasty.

  5. I have many MANY childhood memories of dry pork but when I started preparing it myself I realized that this didn't need to be the case! Love this sauce!

  6. What a beautiful pork dish! I love the plate and fork you used on the top post!

  7. Joanne, me too, lol! I think when they lowered the "safe" temperature that helped out a lot of people.

    Becky, thanks so much! I find meat so hard to photograph.

  8. This looks delicious! I love pork tenderloin - it's so flavorful and tender. And I'm always a sucker for mustard sauce. Can't wait to give this a go!

  9. I love pork tenderloin -- so easy to make! I need to try this mustard sauce next time we have pork. Sounds tasty -- and I agree with Lydia -- it would be great on chicken, too.

  10. I really never would have thought to cook pork tenderloin entirely on the stove! I guess by covering it, it stays moist and tender? I'm definitely going to be trying this, sans the mustard sauce (sorry, not a mustard man!).

  11. Katherine and Kelly, thanks. Loved it here.

    Zesty, how about an apricot glaze, Teriyaki sauce, or some type of tomato sauce. The options are endless.

  12. Pork tenderloin is one of our go-to easy meats for dinner. That mustard sauce is a great way to dress it up.

  13. This was so delicious!!!! A big hit with dinner guests as well. Definitely will make again and I'm looking forward to my leftovers for lunch. Thanks Kalyn!!!

  14. Finally made this tonight, and as with all your recipes, it was super tasty! I'm keeping this one in mind for the next time I have folks over for dinner. Quick question: do you suggest storing the sauce separate from there leftover pork or together? Thanks for another great one!!!

    1. Thanks Rebekah. I think you can store it either way.


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