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 NOT 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.


"Television was supposed to be a national park. Instead it has become a money machine. It's a commodity now, just like pork bellies."
-Fred Friendly, Television Producer

The refrigerator light goes on...

You can use any cut of pork that you like, but the pork tenderloin will cook up much quicker. This recipe takes just a little over 30 minutes and the tenderloin will be nice and tender. Using pork loin or chops will actually add a bit more flavor but will take longer to cook.

You can take this a bit spicier by adding a little cumin and a touch of chili powder. Try using oregano instead of the sage.

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.  


Pork Tenderloin and White Bean Soup - Low Sodium Version

Servings = 2 | Serving size =about 2 cups

Cooking Time = 45 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8, 9, 10.

This recipe makes great leftovers.

2 tsp olive oil
2 Tbsp pumpkin seeds (pepitas)
1 ounce prosciutto (diced)
1 small onion (diced)
2 small anaheim peppers (seeded and diced)
1 rib celery (diced)
4 ounces pork tenderloin (diced)
1 15 ounce can white beans (drained and rinsed)
3 cups water
1 cup low sodium chicken broth
1/8 tsp salt
fresh ground black pepper (to taste)
2 tsp dried sage
1/2 tsp paprika

Place the olive oil in a large sauce pan over medium high heat. Add the pumpkin seeds and prosciutto. Cook for about 2 minutes, stirring frequently.

Add the onion, peppers and celery and cook for about 5 minutes, stirring frequently.

Add the pork tenderloin and cook, stirring frequently, until the meat is lightly browned.

Add the white beans, water, chicken stock, salt, pepper, sage and paprika.

Reduce the heat to medium and simmer for about 30 minutes, stirring the soup occasionally.

Nutrition Facts

Serving size = about 2 cups

Servings = 2


Amount Per Serving

Calories 357 Calories from Fat 114
  % Daily Value
Total Fat 13g 20%
    Saturated Fat 4g 13%
    Monounsaturated Fat 6g  
    Trans Fat 0g  
Cholesterol 29mg 9%
Sodium 379mg 19%
Total Carbohydrates 39g 13%
    Dietary Fiber 10g 44%
    Sugars 6g
Protein 23g
Vitamin A 15% Vitamin C 125%
Calcium 16% Iron 34%
Vitamin K 28 mcg Potassium 1097 mg
Magnesium 145 mg