Pork Tenderloin and Pan Sauce with Roasted Cauliflower and Broccoli

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The beauty of this meal is that it all cooks at once! Get the pork seared and veggies chopped, then it all goes in the oven. The pork will be cooked before the veggies and that gives you just the right amount of time to turn those rich pan juices into a simple sauce. And this sauce is rich; which our family loved. But you can easily tone it down by diluting with a bit of water. Then thicken to your liking and serve. Simple and delicious! The perfect combination.

Roasted Pork Tenderloin with Pan Sauce

SERVINGS : 4 PEOPLE COOK TIME :  MINUTES PREP TIME :  MINUTES

INGREDIENTS

  • 1 1/2 pound pork tenderloin
  • 1/4 teaspoon pepper
  • 1/4 teaspoon garlic salt
  • 1 tablespoon olive oil
  • 1 cup beef broth
  • 1/4 cup low sodium soy sauce
  • 1/2 cup Worcestershire
  • 1 tablespoon cornstarch

DIRECTIONS

  1. Preheat oven to 350.
  2. Season tenderloin with pepper and garlic powder.
  3. Heat olive oil in a cast iron pan (or other oven-proof pan) over medium high heat until it begins to shimmer.
  4. Add tenderloin to pan and sear on all sides until it is nice and brown.
  5. Pour beef broth, soy sauce, and Worcestershire sauce into the pan with the tenderloin. Stir to combine.
  6. Place the pan to the oven (If you don’t have an oven-proof pan, transfer the tenderloin and liquids to a baking dish.)
  7. Roast tenderloin for 20 minutes, flip to baste, and roast another 15-20 minutes. Depending on the thickness, you may need to continue cooking another 10 minutes or until the internal temperature is between 150 and 160.
  8. Place the pan back on the stove-top. Transfer the pork to a chopping block and let it rest while you prepare the pan sauce.
  9. Carefully ladle about 1/4 cup of the pan dippings into a small bowl. Add cornstarch and mix to combine. Pour the cornstarch combination back into the pan, and simmer over medium high heat until it has thickened. If you prefer a thicker sauce, ladle another 1/4 cup and repeat the process.
  10. Slice tenderloin and drizzle with pan sauce.

Nutritional Information

Serving Size 279g Calories 300 Fat 6 Sat Fat 2 Sodium 1149 Carbs 9 Sugars 6 Fiber 0 Protein 46.

Roasted Cauliflower Broccoli and Peppers

SERVINGS : 4 PEOPLE COOK TIME :  MINUTES PREP TIME :  MINUTES

INGREDIENTS

  • 1 head cauliflower (medium)
  • 1 head broccoli (medium)
  • 1 red bell pepper, stemmed, seeded, and cut into 1″ pieces
  • 2 tablespoons olive oil
  • 1/2 teaspoon garlic salt
  • pepper
  • 1/2 lemon

DIRECTIONS

  1. Preheat oven to 350.
  2. Cut florets from cauliflower and broccoli.
  3. Place on a rimmed baking sheet with bell pepper. Drizzle with oil, sprinkle with garlic salt and pepper, and squeeze the lemon over them.
  4. Toss to coat and place on the center rack of the oven.
  5. Roast for 15 minutes. Remove from oven and flip. Then roast for another 15-20 minutes or until lightly browned and tender.

Nutritional Information

Serving Size 240g Calories 121 Fat 7 Carbs 13 Fiber 6 Protein 5.

NOTES

KID NOTE: Serve the sauce on the side for ‘dipping’.

VEGETARIAN TIP: Adjust the pork recipe to transform it into a seared eggplant dish. Pan sear eggplant slices until tender. Transfer to a plate and add remaining ingredients to the pan (except the cornstarch). Bring to a simmer and follow directions to thicken with cornstarch.

GLUTEN MODIFICATIONS: Use tamari in place of soy sauce and make sure your Worcestershire sauce is gluten free.

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