Recipe: Juicy Pork Tenderloin

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Recipe: Juicy Pork Tenderloin

Posted by Susan Bowerman, M.S., RD, CSSD, CSOWM, FAND – Senior Director, Worldwide Nutrition Education and Training

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Healthy, protein-packed pork.

This protein-packed, grilled pork tenderloin recipe, full of flavor and with only 400 calories, will melt in your mouth.

This amazing grilled pork tenderloin recipe is moist, full of flavor and only 400 calories. There is no major preparation – just a quick dry rub. Pork tenderloin is one of the easiest meats to cook and one of the leanest, but you must be careful not to overcook it, or it will be dry. This recipe will seal in the juices, and the meat will melt in your mouth. It’s the perfect protein to pair with some veggies and pasta.

25 g protein/400-calorie meal (Divide into 4 servings.)	40 g protein/600-calorie meal (Divide into 3 servings.)
1 (about 1 ¼ lb.)	Pork tenderloin
2 TBSP	Olive oil, divided
1 tsp	Salt
½ tsp	Freshly ground pepper
1 tsp	Brown sugar
½ tsp	Ground cumin
½ tsp	Dry mustard
¼ tsp	Garlic powder

Preheat oven to 400 degrees. Trim tenderloin of any fat and silver “skin,” and pat dry with paper towels. Pierce in a few places with a fork and coat with 1 tablespoon olive oil. In a small bowl, mix together salt, pepper, brown sugar, cumin, mustard and garlic powder. Coat pork tenderloin with the seasoning mixture.

Heat large ovenproof skillet over medium-high heat. Add 1 tablespoon olive oil and sear pork on all sides until nicely browned, about 7-8 minutes. Place skillet in preheated oven for 10-15 minutes, or until meat reaches an internal temperature of 145 degrees Fahrenheit. Transfer pork to a cutting board and let rest for 5-10 minutes, then slice into small medallions across the grain.

Suggestion: Complete your meal with steamed broccoli and whole grain pasta.

Susan Bowerman, M.S., RD, CSSD, CSOWM, FAND – Senior Director, Worldwide Nutrition Education and Training
Susan is the Senior Director of Worldwide Nutrition Education and Training at Herbalife, where she is responsible for the development of nutrition education and training materials, and is one of the primary authors of the Herbalife-sponsored blog, www.discovergoodnutrition.com. She is a Registered Dietitian and holds two Board Certifications from the Academy of Nutrition and Dietetics as a Certified Specialist in Sports Dietetics, and a Certified Specialist in Obesity and Weight Management. Susan is also a Fellow of the Academy of Nutrition and Dietetics. Susan graduated with distinction in biology from the University of Colorado, and received her master’s degree in Food Science and Nutrition from Colorado State University. She then completed her dietetic internship at the University of Kansas. Susan has taught extensively and developed educational programs targeted to individuals, groups and industry in her areas of expertise, including health promotion, weight management and sports nutrition. Prior to her role at Herbalife, she was the assistant director of the UCLA Center for Human Nutrition, and has held appointments as adjunct professor in nutrition at Pepperdine University and as lecturer in nutrition in the Department of Food Science and Nutrition at Cal Poly San Luis Obispo. Susan was a consultant to the (then) Los Angeles Raiders for six seasons, and was a contributing columnist for the Los Angeles Times Health Section for two years. She is a co-author of 23 research papers, 14 book chapters, and was a co-author of two books for the public: “What Color is Your Diet?” and “The L.A. Shape Diet” by Dr. David Heber, published by Harper Collins in 2001 and 2004, respectively.