Pork
tenderloin is a
great cut of meat for quick weeknight suppers. It's relatively inexpensive,
widely available, and quick to prepare.
The pork tenderloin in some countries is called
pork fillet. It is often sold as prepackaged products by large grocery
stores. They are available plain (not seasoned) and flavored with a marinade. As
with all quadrupeds, the tenderloin refers to the psoas major muscle along the central spine portion, ventral to the lumbar
vertebrae. This is the most tender part of the animal, because these muscles
are used for posture, rather than locomotion.
Know
more about the "Physics
of Cooking Meat"
Why
Pork Tenderloin is Good for You?
- Low in sodium
- No sugar
- Very high in niacin
- High in phosphorus
- High in riboflavin
- Very high in selenium
- Very high in thiamin
- Very high in vitamin B6
- High in zinc
Perfect roasted pork
tenderloin is juicy, it’s moist and is full of flavor. That’s exactly what
you’ll get with this easy pork tenderloin recipe.
A simple blend of
herbs and spices transforms an ordinary pork roast into an exceptional main
course. When Brazilians think of their favorite way to prepare pork, this
recipe might be the first to spring to mind. Originally from the state of Minas
Gerais, this dish is a Brazilian classic. Plan ahead when you decide to cook this
recipe. The pork needs to marinate for several hours or overnight. But after
the initial step of marinating, the recipe is easy to prepare.
Serves 4 to 6
INGREDIENTS:
1 3-pound boneless center-cut pork loin
2 to 3 oranges
1 lime
1 medium-size yellow onion
2 garlic cloves
1 bay leaf
1 small bunch flat-leaf parsley
8 black peppercorns
1 teaspoon salt
4 to 5 green onions
PROCEDURE:
1) Rinse the pork under cold running
water and pat dry with paper towels.
2) Place
it in a bowl or pan just large enough to accommodate it and set it aside.
3) Cut
the oranges in half, squeeze the juice, and remove any seeds. Measure 1 cup of
juice and pour it into a blender.
4) Cut
the lime in half, squeeze the juice, and add it to the blender.
5) Peel
and roughly chop the onion and add it to the blender as well.
6) Peel
and chop the garlic and add it to the blender.
7) Crush
the bay leaf and add it to the blender.
8) Wash
the parsley and shake off any excess
water. Set aside 8 to 10 sprigs, wrap the remainder in paper towels, and
set it aside for later use.
9) Remove
the stems from the parsley sprigs and roughly chop the leaves, measure ¼ cup,
and add to the blender along with the salt and pepper. Blend at high speed for
30 seconds. This is the marinade.
10) Pour
the marinade over the pork and, using a spoon, baste the entire roast with it.
11) Cover
the bowl with aluminum foil and refrigerate the pork for at least 6 hours or
overnight.
12) Preheat
the oven to 375°F.
13) Remove
the marinated meat from the refrigerator.
14) Lightly
oil a roasting pan just large enough to hold the roast.
15) Lift
the meat out of the marinade, lay it in the roasting pan, and reserve the
marinade. You should have a total of about 1 1⁄3 cups.
16) Place
the meat in the pan and roast on the middle rack of the oven for 25 minutes.
17) After
25 minutes, pour about 1⁄3 of the reserved marinade over the roasting meat and
continue to cook for another 1 ½ hours, basting the meat every 30 minutes or
so, with the pan drippings and the reserved marinade, until all the marinade
has been used.
18) Use
a meat thermometer to be sure the meat has reached an internal temperature of 145 to 150°F and is
done. If you like well-done, cook the meat to an internal temperature of 160 to
165 °F. Remove it from the oven and let it rest for 10 minutes. In the
meantime, skim and discard any fat from the surface of the pan drippings.
19) Wash
the green onion, remove any dark or discolored leaves, chop into thin slices,
measure ½ cup, and set aside.
20) Remove
the reserved parsley from the refrigerator, wash, drain, chop, and measure 3
tablespoons.
21) Heat
the skimmed pan drippings over medium heat, add the chopped green onion and
parsley, and sauté for 1 to 2 minutes. This is the sauce. If needed, you can
add a little hot water, orange, or lime juice if the sauce is too thick.
22) Cut
the pork into slices and arrange them on a platter. Spoon some of the sauce
over the slices and serve along with black beans, sautéed greens, and Brazilian
rice.
Do you like delicious and healthy Brazilian
Food Recipes. Try other recipes below:
Tips for Cooking Pork Tenderloin:
How to Make Perfectly Moist Roasted Pork Tenderloin Every Time.
Pork tenderloin is lean and has almost no fat. So, keeping it
moist and juicy can be tricky. That is, unless you know these secrets for
juicy roasted pork tenderloin.
Roasted Pork Tenderloin Recipe Secret #1: Sear It First
Before roasting, we always
sear our pork tenderloins on all sides first. To do this, we pat the pork
dry, rub with a little oil then season with salt. Throw it into a hot pan and
sear all sides until they’re golden brown. This adds color, flavor and keeps
juices inside the tenderloin.
Roasted Pork Tenderloin Recipe Secret #2: Don’t Overcook
We know that sounds sort of obvious, but we’ve all been served
overcooked (and dry) pork tenderloin, right? Here’s the deal. Keep your oven
temperature high (go for a 425 degree oven). Then, only roast the pork for 10
to 15 minutes.
That’s really all you need. We cook our pork until
an internal thermometer inserted into the thickest part registers between
145 and 150 degrees F (63 and 65 degrees C). That will mean that the pork will
be juicy and slightly pink in the middle. If you’re not a fan of the pink, cook
a little longer, but be careful not to overdo it.
CALORIE COUNTER:
Pork, Fresh, Loin,
Tenderloin
Separable Lean Only,
Cooked, Roasted
pork
tenderloin, meat, pork, dinner, pork loin
B+ Grade
122 Calories
Nutrition Facts
Serving Size 3 oz (85
g)
|
Per Serving
|
% Daily Value
|
|
Calories 122
|
|
|
Calories from Fat 27
|
|
|
Total Fat 3.0g
|
5%
|
|
Saturated Fat 1.0g
|
5%
|
|
Polyunsaturated Fat
0.4g
|
|
|
Monounsaturated Fat
1.1g
|
|
|
Cholesterol 62mg
|
21%
|
|
Sodium 48mg
|
2%
|
|
Potassium 358mg
|
10%
|
|
Carbohydrates 0.0g
|
0%
|
|
Dietary Fiber 0.0g
|
0%
|
|
Sugars 0.0g
|
|
|
Protein 22.2g
|
|
|
Vitamin A
|
0%
|
|
Vitamin C
|
0%
|
|
Calcium
|
1%
|
|
Iron
|
5%
|
No comments:
Post a Comment