Ellie Krieger's Coriander Crusted Pork Tenderloin recipe. / Renee Comet / USA WEEKEND
If you are trying to eat healthier, chances are you have been consuming your fair share of chicken breast. But if you feel as if you eat it so often you could almost start clucking, it may be time to branch out. Pork tenderloin is the perfect protein to break out of that rut. Unlike many cuts of pork that are quite fatty, the tenderloin has full, meaty flavor but is just as lean as skinless chicken breast.
It’s as versatile, too. You can slice it in to medallions and pan-sauté it, cube and skewer it then toss it on the grill, or, as in this recipe, roast it whole in the oven. I find roasting the most effortless, because all you need to do is season it, brown it, then toss it in the oven. After just 20 minutes you have a juicy roast. To keep it moist and flavorful, cook until it is just slightly blush in the center and a meat thermometer reads 145 degrees.
The seasoning possibilities are limitless. Try marinating pork tenderloin in teriyaki sauce, or rubbing it with garlic and herbs or ground fennel. I like to slather it with mustard then rub in some crushed coriander seed, which has a lovely citrusy essence, and a kick of cracked black pepper. The result is delicious, and anything but ordinary.
Coriander Crusted Pork Tenderloin
• 1 large pork tenderloin (about 1 1/8 pounds)
• 2 tsps. Dijon mustard
• 1 Tb. coriander seeds, crushed
• 1 tsp. black peppercorns, crushed
• 1 Tb. olive oil
• Salt, to taste
Preheat the oven to 425 degrees.
Spread the pork evenly with mustard then sprinkle with the coriander and pepper, pressing down so the spices adhere to the pork.
Heat the oil in a large oven-proof skillet over a medium-high heat. Brown the pork for 3 minutes per side, then transfer the skillet to the oven and cook until an instant-read thermometer registers 145 degrees, 15-20 minutes. Let rest for 5 minutes before slicing thin. Season sliced pork with salt to taste.
Yield: 4 servings
Per serving (6-7 slices): 180 calories, 1g carbohydrates, 27g protein, 6g fat (1g saturated), 1g fiber, 85mg cholesterol, 150mg sodium
Contributing editor and registered dietitian Ellie Krieger is best known as the host of Food Network’s Healthy Appetite. Her most recent cookbook is Comfort Food Fix: Feel Good Favorites Made Healthy.