Three weeks after we embarked on our mission to purge the post-holiday pounds, we are seeing results.  Clothes fit better, energy is  up, attitudes are positive!  It seems all the vegetables and lean proteins we’ve been eating have been worth it!  I think it helps that we’ve had some variety in our meals.  Beyond salads, we have roasted, grilled, kebabed, pureed, steamed, simmered, sauteed and stuffed all manner of vegetable.   Likewise, the proteins  (chicken breast, ground turkey breast, pork tenderloin and seafood) have been grilled, roasted, pan sauteed, added to soups, stews, kebabs and steamed (mussels) All in all, it’s been productive month so far! 

Herb, garlic and spice-crusted pork tenderloin was one of the highlights this week, and I  wanted to share it with you because it was so ridiculously easy and flavorful!    I used what I had on hand in the pantry as well as some fresh herbs, courtesy of our farmers market and made a dry rub for the tenderloin.  I did the rub in the morning and let it sit all day in the fridge so that the flavors would really infuse the meat.   

coat the pork

Scott grilled this for about 10-12 minutes over a fairly hot flame (around 450 degrees), he let it rest for about 8 minutes and then sliced it up.  Wow!  The crushed spices added pops of flavor and a snappy little crunch in every bite!  The fresh herbs  (who doesn’t like rosemary and garlic?) gave it a great floral note.  Diet or no diet — this was good!

I think this pork would be divine with some pickled onions, crumbled queso fresco, lime and cilantro on a warmed flour tortilla.  I’m definitely putting this in my back pocket for future use!  By the way –  if you don’t have a grill, or it’s too cold to go outside, you can certainly use a hot oven.  

Incidentally, this tender, flavor-packed pork tenderloin is Paleo-friendly, gluten-free, sugar-free, approved on Phase I of the South Beach Diet and a generally healthy source of protein. Score!

Dry-Rubbed Pork Tenderloin

Course: Main Course

Cuisine: American

Prep Time: 15 minutes

Cook Time: 12 minutes

Total Time: 35 minutes

Servings: 4

Calories: 175 kcal

This amazing spice rub is loaded with flavor -- and it works equally well on pork and chicken!  

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Ingredients

• 3/4 teaspoon whole coriander seed
• 1 1/4 teaspoon whole fennel seed
• 1/2 teaspoon red pepper flakes
• 1 1/2 tablespoons fresh rosemary minced
• 3 cloves garlic minced
• 1 1/2 teaspoons kosher salt
• 3/4 teaspoon freshly ground black pepper
• 1 tablespoon olive oil
• 1 lb pork tenderloin

Instructions

1. In a mortar and pestle, combine coriander, fennel and red pepper flakes. Use the pestle to crack and grind the spices in the mortar, until the spices are crushed and fragrant.
2. In a small bowl, add the rosemary, garlic, salt, pepper and crushed spices. Stir to combine.
3. Place the pork on a baking sheet. With your hands, rub the olive oil over the pork. Sprinkle spice mixture over the pork and rub it in with your hands. There should be enough spice to liberally cover the entire tenderloin.
4. Cover loosely with plastic wrap and refrigerate at least one hour or up to 8 hours.
5. Heat your grill to a medium high heat (about 425-450 degrees). Grill pork, turning occasionally, 10-12 minutes for medium-rare to medium or until desired doneness is achieved.

Recipe Notes

To roast pork in an oven, preheat oven to 425 degrees. Place pork on a baking sheet and roast for 18-20 minutes, until desired doneness is achieved.

Nutrition Facts

Dry-Rubbed Pork Tenderloin

Amount Per Serving

Calories 175 Calories from Fat 63

% Daily Value*

Total Fat 7g 11%

Saturated Fat 1g 5%

Cholesterol 73mg 24%

Sodium 936mg 39%

Potassium 465mg 13%

Total Carbohydrates 1g 0%

Protein 23g 46%

Vitamin A 1.9%

Vitamin C 0.8%

Calcium 2.1%

Iron 7.4%

* Percent Daily Values are based on a 2000 calorie diet.

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