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Marinated Pork Tenderloin Traybake

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I love a simple dinner, but I still need it to be healthy and filling, even if it is quick! This pork dish is low in fat as it uses the loin, and is packed full of vegetables. Around this time of year I love to use seasonal ingredients, so this dish features some of the root vegetables that are around this time of year. In this dish I use parsnips, carrots and potatoes, as well as the humble Bramley cooking apple. The best bit? It’s all cooked in one tin, so less washing up!

Further Food Nutritionist Commentary:

Holly's Marinated Pork Tenderloin Traybake is the quick and filling dinner you have been waiting for! Pork tenderloin has been categorized as a lean meat option offering lower fat alternatives to other cuts. It also provides a healthy dose of phosphorus and selenium. Phosphorus helps control enzyme activity and contributes to strong bone tissue while selenium regulates your metabolism by controlling the activity of thyroid hormones. Parsnips and potatoes are loaded with potassium which provide relief from stroke, blood pressure, anxiety and stress as well as increase muscle strength and metabolism. Carrots provide beta carotene which is precursor to Vitamin A and known for eye health and is a source for antioxidants which boosts the immune system. This dish provides more than one-third of fiber needed keeping you full all day long.

By Ale Zozos

Marinated Pork Tenderloin Traybake

  • Prep Time:15 minutes
  • Cook Time:30 - 40 minutes
  • Servings: 2

Ingredients

1 pork tenderloin fillet (enough to feed two people)
2 parsnips (peeled and quartered)
2 carrots (peeled and quartered)
handful of potatoes (cut into bitesize pieces, with the skin on)
1 large bramely apple (peeled and cut into cubes-leave out if following FODMAP diet)
1 large red onion (cut into wedges- again, leave out if following FODMAP diet)
1 tablespoon dijon mustard
1 teaspoon each of dried rosemary, sage and thyme
salt and pepper
1 tablespoon oil

optional: Your choice of greens to serve

Instructions

  1. Preheat the oven to 190 degrees F.
  2. Place all the vegetables into a tray, drizzle with the oil, salt, pepper, and half the herbs. Place in the oven and cook for 10 minutes.
  3. Take the pork tenderloin fillet and spread over the dijon mustard, then roll in the herbs and salt and pepper until coated.
  4. Take the tray of veg out the oven, mix, then place the pork tenderloin on top of the vegetables. Cook for 30 – 40 minutes until the pork is cooked through, although I like to leave mine slightly pink in the middle so it doesn’t dry out.
  5. Take the pork out and leave to rest on a board for 10 minutes before slicing, serving on top of the roasted vegetables.
Preheat the oven to 190 degrees F. Place all the vegetables into a tray, drizzle with the oil, salt, pepper, and half the herbs. Place in the oven and cook for 10 minutes. Take the pork tenderloin fillet and spread over the dijon mustard, then roll in the herbs and salt and pepper until coated. Take the tray of veg out the oven, mix, then place the pork tenderloin on top of the vegetables. Cook for 30 – 40 minutes until the pork is cooked through, although I like to leave mine slightly pink in the middle so it doesn’t dry out. Take the pork out and leave to rest on a board for 10 minutes before slicing, serving on top of the roasted vegetables.

Nutrition Information

Per Serving:  Calories: 278; Total Fat: 10g; Saturated Fat: 1g; Monounsaturated Fat: 5g; Polyunsaturated Fat: 3g; Cholesterol: 9mg; Sodium: 247mg; Potassium: 878mg; Carbohydrate: 43g; Fiber: 10g; Sugar: 12g; Protein: 6g

Nutrition Bonus: Vit A: 205%; Vit C: 55%; Calcium: 11%; Iron: 13%

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