Asian pork tenderloin

Dietician's Tip

Serve with steamed pea pods and water chestnuts, brown rice, and fresh mango and papaya.

Ingredients

  • 2 tablespoons sesame seeds
  • 1 teaspoon ground coriander
  • 1/8 teaspoon cayenne pepper
  • 1/8 teaspoon celery seed
  • 1/2 teaspoon minced onion
  • 1/4 teaspoon ground cumin
  • 1/8 teaspoon ground cinnamon
  • 1 tablespoon sesame oil
  • 1 pound pork tenderloin, sliced into 4 portions

Directions

Heat the oven to 400 F. Lightly coat a baking dish with cooking spray.

In a heavy frying pan, add the sesame seeds in a single layer. Over low heat, cook the seeds, stirring constantly until they look golden and give off a noticeably toasty aroma, about 1 to 2 minutes. Remove the seeds from the pan to cool.

In a bowl, add the coriander, cayenne pepper, celery seed, minced onion, cumin, cinnamon, sesame oil and toasted sesame seeds. Stir to mix evenly.

Place the pork tenderloin in the prepared baking dish. Rub the spices on both sides of the pork pieces. Bake until no longer pink, about 15 minutes. Or bake until a meat thermometer reaches 165 F (medium) or 170 F (well-done).

Serving Information

Serves 4

Nutritional analysis per serving

Calories: 176
Total carbohydrate: 1 g
Cholesterol: 73 mg
Dietary fiber: 0 g
Monounsaturated fat: 3 g
Protein: 25 g
Saturated fat: 2 g
Serving size: 1 piece
Sodium: 61 mg
Total fat: 8 g

DASH Eating Plan Servings

Meats, poultry and fish: 4

Diabetes Meal Plan Choices

Meat and meat substitutes: 4

Mayo Clinic Healthy Weight Pyramid Servings

Protein and dairy: 2

Last Updated Sep 13, 2019


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