Pork Tenderloin and Sweet Potatoes

89 Reviews
78% would make this recipe again

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Preparation : 10 min Cooking : 20 min
330 calories/serving

Ingredients

2 sweet potatoes, peeled and cut into 1,5 cm pieces 360 g
1 clove garlic, minced
1 pork tenderloin, cut into 2 cm slices 300 g
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
1/2 tbsp canola oil 8 mL
1 tsp butter, unsalted 5 g
1 pinch cayenne pepper 0.2 g
3/4 tsp dried oregano 0.4 g
1/3 cup grapefruit juice 85 mL
1/3 cup water 85 mL
4 tsp pine nuts [optional] 10 g
4 tsp fresh mint, chopped 4 g

Before you start

Put a serving dish in the oven at the lowest setting to keep the meat warm while the sweet potatoes cook.

Method

  1. Prepare the vegetables: Cut the sweet potatoes into pieces, about 1,5 cm. Mince the garlic.
  2. Cut each tenderloin crosswise into 2 cm thick slices. Season with salt and pepper. Heat the oil and butter in a pan over medium heat. Add the pork slices then sauté until golden-coloured, about 4 min per side. Take them out of the pan and set aside on a plate, keeping them warm in the oven.
  3. Add the garlic and cayenne pepper to the pan, then cook 1 min with stirring. Add the sweet potatoes and oregano, then sauté 2 min with stirring. Pour in the grapefruit juice and water, then bring to a boil. Lower the heat, cover and simmer until the potatoes are tender, about 12 min.
  4. Put the pork slices back into the pan then heat them through, 2-3 min. Sprinkle with pine nuts (optional) and chopped mint, then serve.

Nutrition Facts Table

per 1 serving (290 g)

Amount

% Daily Value

Calories

330

Fat

7 g

10 %

Saturated 2.4 g
+ Trans 0.2 g

13 %

Cholesterol

80 mg

Sodium

110 mg

5 %

Carbohydrate

31 g

10 %

Fibre

5 g

18 %

Sugars

15 g

Net Carbs

26 g

Protein

35 g

Vitamin A

251 %

Vitamin C

71 %

Calcium

6 %

Iron

19 %
More info

Claims

This recipe is :
Excellent source of  :
Magnesium, Manganese, Niacin, Pantothenic Acid, Phosphorus, Potassium, Selenium, Vitamin A, Vitamin B1, Vitamin B12, Vitamin B2, Vitamin B6, Vitamin C, Zinc
Good source of  :
Copper, Fibre, Iron, Vitamin E
Source of  :
Calcium, Folacin, Vitamin K
Low  :
Calories, Fat, Saturated Fat, Sodium
Free  :
Added Sugar, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1 ½
Fruits ½
Vegetables 0
Meat and Alternatives 4
Fats ½
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

89 Reviews (85 with rating only) 78% would make this recipe again
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My Notes

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This space is reserved for your personal notes on the recipe. These notes are private and will only be visible to you. Here's an example of what these notes could say for a given recipe:

  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

Top Reviews

View All Reviews
scrapmasterpam
december 16, 2019 | I would make this recipe again

We are looking for heart-healthy meals and chose this recommended recipe. There is a problem. My husband and son had second helpings! The only change I made was using fresh orange juice rather than grapefruit.

Useful 0
january 29, 2014 | I would make this recipe again

Another winner. This was so easy to make, very quick and delicious.

Useful 0
october 19, 2011

Pretty tasty. Substituted beef for pork.

Useful 0

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