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Ingredients
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1 (16 ounce) pork tenderloin
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¼ teaspoon ground black pepper
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3 tablespoons whole-wheat flour
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4 teaspoons olive oil
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2 cloves garlic, minced
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½ cup dry white wine or reduced-sodium chicken broth
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2 teaspoons snipped fresh sage or 1/2 teaspoon dried sage, crushed
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1 teaspoon snipped fresh rosemary or 1/4 teaspoon dried rosemary, crushed
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1 cup reduced-sodium chicken broth
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2 tablespoons water
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1 tablespoon cornstarch
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2 tablespoons snipped fresh parsley (Optional)
Directions
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Trim fat from meat. Cut meat into 1/2-inch slices. Place each slice between two pieces of plastic wrap. Using the flat side of a meat mallet, pound meat lightly until 1/4 inch thick. Remove plastic wrap. Sprinkle meat with pepper. Place flour in a shallow dish. Dip meat into flour, turning to coat evenly.
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In a very large skillet, heat 2 teaspoons of the oil over medium-high heat. Add half of the meat to skillet. Cook about 4 minutes or until meat is browned, turning once halfway through cooking. Remove meat from skillet; cover and keep warm.
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Add the remaining 2 teaspoons oil to skillet; cook the remaining meat as directed above. Remove from skillet; cover and keep warm.
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To prepare sauce: Add garlic to the same skillet; cook and stir for 30 seconds. Add wine, sage, and rosemary; cook and stir for 2 minutes. Add broth; return meat to skillet. Bring just to boiling. Cook, uncovered, for 2 minutes. In a small bowl, combine the water and cornstarch; stir into broth mixture. Cook and stir for 2 minutes more.
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Transfer meat to serving plates; top with sauce. If desired, sprinkle with parsley.
Nutrition Facts (per serving)
220 | Calories |
7g | Fat |
8g | Carbs |
25g | Protein |
Nutrition Facts | |
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Servings Per Recipe 4 | |
Serving Size 3 ounces cooked meat with 1/4 cup sauce | |
Calories 220 | |
% Daily Value * | |
Total Carbohydrate 8g | 3% |
Dietary Fiber 1g | 3% |
Total Sugars 1g | |
Protein 25g | 51% |
Total Fat 7g | 9% |
Saturated Fat 1g | 7% |
Cholesterol 74mg | 25% |
Vitamin A 17IU | 0% |
Vitamin C 1mg | 1% |
Folate 3mcg | 1% |
Sodium 199mg | 9% |
Calcium 16mg | 1% |
Iron 1mg | 7% |
Magnesium 41mg | 10% |
Potassium 440mg | 9% |
Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.
* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.