Special Diet Information

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

This recipe is safe for those who are lactose intolerant.

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.


"The best thing I have is the knife from Fatal Attraction. I hung it in my kitchen. It's my way of saying, Don't mess with me."
- Glenn Close, Actress

The refrigerator light goes on...

For some this may seem a lot of pepper. It is a bit spicy, but searing and then roasting mellows the flavor a lot. It's important to not let the pan get too hot, or it will burn the pepper and then the flavors will be spicy and bitter. I like this best with the cheesy grits.

Resting Meat (Carryover Cooking)

When cooking meats, it is important to remove them from the heat a little early.  Flank steak should be allowed to rest for 5 10 minutes, but a larger cut needs to rest for at least 15 minutes.  

After removing meat from the oven or grill, the internal temperature of the meat continues to rise (some people call this carryover cooking).  Without the continued high temperature of the oven, the external temperature of the meat decreases, however, and the result is redistribution of the juices in the meat, making it both easier to carve as well as more succulent.

If you are cooking with an instant thermometer, figure that the internal temperature in a smaller piece of meat will increase by about 15 degrees and a larger piece by about 10 degrees while it rests.  For example, after cooking a pork tenderloin to 135F in the oven the temperature will rise to 145 150F as it rests.


Peppered Pork Tenderloin with Dill Oil

Servings = 4 | Serving size =4 ounces pork

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8.

This recipe also requires making Dill Oil

This recipe makes great leftovers.

Serve with Romano Grits or Mashed Yams or Cheese Grits or Cheesy Quinoa or Cheesy Quinoa - Low Sodium Version


Serve with Parmesan Squash. or Parmesan Zucchini

1/4 tsp salt
4 tsp fresh ground cracked pepper
16 ounces pork tenderloin
2 tsp olive oil
4 tsp dill oil

Preheat the oven to 325F.

Combine the salt and pepper on a plate.

Cut the pork tenderloin into four 4 ounce sections. Roll each section in the pepper mixture until well coated.

Place the olive oil in a large skillet over medium high heat.

Add the pork tenderloin and sear about 30 seconds on each side.

Place the pan in the oven and roast for about 15 to 18 minutes. Turn at least once during the roasting time.

Serve with 1 teaspoon dill oil on top of each serving.

Nutrition Facts

Serving size = 4 ounces pork

Servings = 4


Amount Per Serving

Calories 215 Calories from Fat 77
% Daily Value
Total Fat 8g 13%
    Saturated Fat 2g 7%
    Monounsaturated Fat 5g
    Trans Fat 0g
Cholesterol 98mg 32%
Sodium 275mg 13%
Total Carbohydrates 1g 1%
    Dietary Fiber 1g 1%
    Sugars 0g
Protein 32g
Vitamin A 1% Vitamin C 2%
Calcium 1% Iron 13%
Vitamin K 5 mcg Potassium 624 mg
Magnesium 44 mg