Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

“Rain or Snow,
To Chili go,
You'll find it so,
For ought we know.
Time will show.”
-Benjamin Franklin, Statesman

The refrigerator light goes on...

I like food that’s slightly spiced like this recipe. Simple rubs using chilies, cumin, paprika, nutmeg, etc. are really fantastic. The best part is that recipes like this one are just as good cold as when they are just off the stove. This pork tenderloin and the Cumin, Black Eyes and Corn Salad are the perfect picnic food.

Pork Tenderloin

Dollar for dollar this is one of the best cuts of meat going.  Pork tenderloin is lean and flavorful.  You can roast it, braise it, grill it, or cut it into medallions for small filets – almost anything.  This recipe can be doubled for two tenderloins since in most grocery stores they are sold in 2 packs, with each tenderloin in the pack being about a pound.  Ask the butcher if you want only one.  

There will be a variable amount of fat and I trim this carefully.  Most important is the silverskin.  This is a thin layer of fascia at the head of the tenderloin on one side.  It has to be trimmed because it is tough and fibrous.  

Lay the tenderloin on the cutting board with the silverskin side up.  Press gently on the top to flatten the meat.  Slip the point of your filet knife under the fascia and cut toward the end of the tenderloin.  Keep the pressure slightly upward and the silverskin will easily cut away from the meat.  

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Chili Rubbed Pork Tenderloin



Servings = 4 | Serving size =4 ounces pork with sauce

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3, 4, 5.

This recipe makes great leftovers. Try the pork sliced cold on top of salads or in sandwiches.

Serve with Coconut Rice or Coconut Rice - Low Sodium Version or Cumin, Black Eyes and Corn Salad or Cumin, Black Eyes and Corn Salad - Low Sodium Version

2 tsp olive oil
1 1/2 tsp paprika
1 1/2 tsp dried oregano
1/2 tsp chili powder
1/2 lime (juiced)
1/2 tsp salt
fresh ground black pepper (to taste)
1 lb pork tenderloin
spray olive oil
1/2 cup low sodium chicken or vegetable broth
3 tsp unsalted butter

In a large mixing bowl combine the olive oil, paprika, oregano, chili powder, salt and pepper. Mix until well blended.

Add the pork tenderloin and toss to coat well. Cover and place in the refrigerator for at least 2 hours. Toss the pork a few times to coat well.

Place a large non-stick skillet over medium high heat. Spray the pan lightly with olive oil. When the pan is hot add the pork tenderloin. Cook for about 2 minutes on each side until well seared.

Cover the pan and reduce the heat to medium. Cook for about 15 minutes. Turn the pork at least twice. Adjust the heat to keep the pork from burning.

While the pork is cooking place the chicken stock in the bowl with the marinade and whisk to mix the remaining spices into the liquid.

When the pork is at 140° F internal temperature add the chicken stock and marinade mixture to the pan. Turn the pork in the stock for about one minute and then remove the tenderloin to a cutting board.

Reduce the chicken stock by about half and then add the butter. Whisk until the sauce thickens slightly and turn heat to low.

Slice the pork and place on plates. Top with the sauce and serve.

Nutrition Facts

Serving size = 4 ounces pork with sauce

Servings = 4

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Amount Per Serving

Calories 187 Calories from Fat 80
  % Daily Value
Total Fat 9g 14%
    Saturated Fat 3g 16%
    Monounsaturated Fat 4g  
    Trans Fat 0g  
Cholesterol 80mg 27%
Sodium 363mg 15%
Total Carbohydrates 2g 1%
    Dietary Fiber 1g 2%
    Sugars 0g  
Protein 24g  
Vitamin A 12% Vitamin C 4%
Calcium 2% Iron 9%
Vitamin K 6 mcg Potassium 510 mg
Magnesium 34 mg