Thanks to a bit too much holiday gluttony, Mr. Mike and I are eating super slender this month, and this pork tenderloin with sweet carrots and broccoli is a good place to start.
(Though I admit we took yesterday’s nail-biting Seahawks game off to enjoy tailgating with friends. I’m proud to say that I served a healthy chicken chili as the main course, so besides my love of chips, I didn’t derail too far from our healthier eating plan.)
I’m a fan of pork tenderloin. It’s a leaner cut with terrific flavor, that cooks up in a flash.
But don’t confuse pork tenderloins with pork loins. To get this meal on the table quickly, we want the smaller tenderloin so we can slice it into medallions.
The Kitchn has a terrific primer if you’re interested in a more detailed description of both cuts of meat.
I’m all about the sauce when I make an Asian dish, and though my concoctions aren’t authentic, they definitely add zing.
Today’s pork, broccoli and carrots are lightly glazed with a mixture of chili garlic sauce, oyster sauce, honey, soy sauce and ginger – definitely sweet and spicy!
We skipped the rice, even brown rice carries more calories than I’m willing to add to my meals this month. But a nutty sprinkle of sunflower seeds adds a pleasant finish to this super slender dish.
As I promised my newsletter friends, the first week of January was super slender breakfast week. Last week was super slender lunch week, and this week is all about super slender dinners. Be sure to visit on Thursday for another healthy, low calorie dinner!
At the end of the month, I’ll be getting ready to watch Seattle’s beloved Seahawks play in the Super Bowl, so recipes will naturally be super slender tailgating fare.
Enjoy everyone, and have a terrific week ahead!
Pork Tenderloin, Broccoli and Carrots in a Sweet and Spicy Oyster Ginger Sauce
15 minPrep Time
20 minCook Time
35 minTotal Time
- 2 teaspoons chili garlic sauce
- 1 cup oyster sauce
- 2 tablespoons honey
- 1 tablespoon low sodium soy sauce
- 1/2 teaspoon ground ginger
- 4 cups broccoli spears
- 1 cup carrots
- 1 1/2 pounds pork tenderloin
- 1/2 tablespoon coconut oil
- 4 tablespoons sunflower seeds
- Combine chili garlic sauce, oyster sauce, honey, soy sauce, and ground ginger in a small bowl. Divide half the sauce into another larger bowl.
- Slice pork tenderloin in 3 - 4 inch lengths about 1 " wide.
- Toss pork in the larger bowl of sauce, cover and refrigerate for an hour, or up to overnight. The longer it sits, the stronger the flavor.
- Steam broccoli and carrots in a vegetable steamer for 15 - 20 minutes until crisp tender.
- While broccoli steams, heat a large non-stick skillet over medium heat. Add 1/2 tablespoon coconut oil and allow to heat. Add pork and cook for 10 - 15 minutes until pork is cooked through. Don't overcook, check and when pork is just no longer pink in the middle it's done.
- Toss vegetables with remaining sauce and serve with pork sprinkled with sunflower seeds.
Food energy: 340kcal
Saturated fatty acids: 3.17g
Monounsaturated fatty acids: 2.36g
Polyunsaturated fatty acids: 3.87g
Total fat: 9.40g
Calories from fat: 84
Carbohydrate, by difference: 23.72g
Total dietary fiber: 2.92g
Total lipid (fat): 10.39g
Total sugars: 10.67g