Whether freshly harvested or out of cold storage, red onions can take centre stage in this sweet and tangy compote paired with tender, moist sear-roasted pork tenderloin that’s quick and easy to make. Serve green and yellow beans and roasted potatoes on the side.
Preheat oven to 400°F (200°C).
Cut pork tenderloin into 1-inch (2.5 cm) thick medallions; sprinkle with a pinch each salt and pepper.
Heat a large skillet over medium-high heat. Add butter and swirl to coat pan. Brown pork, turning once, for 1 min per side or until golden. Transfer to a rimmed baking sheet and roast in oven for 10 min or until just a hint of pink remains inside. Remove from oven, tent with foil and let rest for 5 min.
Meanwhile, add onion, rosemary and 1/4 tsp (1 mL) each salt and pepper to skillet and sauté for 2 min or until starting to soften. Reduce heat to medium-low and cook, stirring, for 8 min or until onions are very soft and lightly browned. Whisk flour into milk; gradually stir into pan. Simmer and stir for 3 min or until thickened. Stir in vinegar and syrup.
Spoon onions onto plate, top with pork and sprinkle with parsley.
228 calories, 29 g protein, 13 g carbs, 6 g fat, 135 mg sodium
Tips:
Be sure to heat the skillet well before browning pork to get a nice sear on the outside and don’t try to turn the pork too soon or it will stick and tear. Take a peek without lifting the entire piece to check that it’s nicely browned before you flip it over.
Butterfly pork tenderloin and stuff with 1/2 cup (125 mL) fresh bread crumbs, 1/4 cup (60 mL) chopped dried apricots, 2 cloves minced garlic, salt and pepper; tie closed. Brown whole in the skillet, then roast for 25 min. Slice crosswise and serve with onion compote.
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
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Serving Size: 1 Serving (215g) | ||
Recipe Makes: 4 Servings | ||
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Calories: 222 | ||
Calories from Fat: 89 (40%) | ||
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Amt Per Serving | % DV | |
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Total Fat 9.9g | 13 % | |
Saturated Fat 5g | 25 % | |
Monounsaturated Fat 3g | ||
Polyunsanturated Fat 0.9g | ||
Cholesterol 89mg | 27 % | |
Sodium 1265.5mg | 44 % | |
Potassium 494.9mg | 13 % | |
Total Carbohydrate 8g | 2 % | |
Dietary Fiber 0.4g | 2 % | |
Sugars, other 7.6g | ||
Protein 24.1g | 34 % | |
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition. |
Calories per serving: 222
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