Belly Fat Diet For Dummies
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Pork tenderloin is a great lean-protein alternative to the standard chicken dinner, and it contains much less saturated fat than many cuts of beef. This pork tenderloin dish takes 10 minutes of prep time and 45 minutes to cook. The following recipe yields 4 servings.

[Credit: © Nicholas 2006]
Credit: © Nicholas 2006

Nonstick cooking spray

1 tablespoon minced garlic

1 teaspoon dried basil

1 teaspoon dried oregano

1 teaspoon dried thyme

1 teaspoon salt

1 teaspoon black pepper

2 cups fresh kale or spinach

One 1-pound pork tenderloin

2 medium-sized sweet potatoes, quartered

2 large carrots, sliced

2 large sweet onions, sliced

1 tablespoon olive oil

  1. Preheat the oven to 425 degrees. Spray a 9-x-13-inch pan with nonstick cooking spray.

  2. In a small bowl, mix together the garlic, basil, oregano, thyme, salt, and pepper. Set aside.

  3. Arrange the kale (or spinach) on the bottom of the prepared pan. Place the pork tenderloin on top and arrange the sweet potatoes, carrots, and onions around the pork. Drizzle the olive oil over the pork, and then sprinkle with the seasoning mixture. Bake for 30 minutes.

  4. Turn the pork and cover with foil. Place the pan back in the oven, and cook for an additional 15 minutes, or until the pork is cooked through (internal temperature should be 155 degrees).

Meal plan servings: 4 ounces protein, 1 vegetable, 1 starch.

Per serving: Calories 291 (From Fat 80); Fat 9g (Saturated 2g); Cholesterol 65mg; Sodium 662mg; Carbohydrate 28g; Dietary Fiber 5g; Protein 26g.

About This Article

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About the book author:

Erin Palinski-Wade, RD, CDE, is a nationally recognized nutrition and fitness expert who has contributed to national media outlets such as the CBS Early Show, ABC News, CBS News, Fox News, Fitness Magazine, and Prevention Magazine, among others.

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