Options

Format:
Include:
PRINT
See more

Brown Basmati Rice and Roast Pork Tenderloin

Health SEPTEMBER 2012

  • Yield: Makes 4 servings (serving size: 1 cup rice mixture, 3 oz pork)
  • Cook time:30 Minutes
  • Prep time:15 Minutes

Ingredients

  • 1 (12-oz) pork tenderloin
  • 1/2 teaspoon minced fresh rosemary, divided
  • 2 tablespoons plus 1 1/2 tsp extra-virgin olive oil, divided
  • 1/2 teaspoon salt, plus more for rice cooking water
  • 2/3 cup brown basmati rice
  • 1/2 teaspoon grated lemon zest
  • 3 tablespoons fresh lemon juice
  • 1 tablespoon plus 1 tsp whole-grain mustard
  • 1 cup red grapes, halved
  • 1 sweet apple, such as Braeburn, diced
  • Green beans, optional

Preparation

1. Preheat oven to 400°. In oven-safe pan, rub pork with 1/4 tsp rosemary and 1/2 tsp oil. Roast until thermometer in thickest part of pork registers 145° (25-30 minutes).

2. Meanwhile, cook rice in boiling lightly salted water until just tender (30 minutes); drain.

3. In a large bowl whisk remaining 2 TBSP plus 1 tsp oil with lemon zest and juice, mustard, and 1/2 tsp salt; remove 2 TBSP. Add rice, grapes, apple, and remaining 1/4 tsp rosemary to bowl; toss.

4. Serve pork thinly sliced with rice mixture and, if desired, green beans; drizzle with reserved vinaigrette.

Nutritional Information

Amount per serving
  • Calories: 327
  • Fat: 12.1g
  • Saturated fat: 2.3g
  • Monounsaturated fat: 7.5g
  • Polyunsaturated fat: 1.7g
  • Protein: 20g
  • Carbohydrate: 37g
  • Fiber: 2g
  • Cholesterol: 47mg
  • Iron: 1mg
  • Sodium: 567mg
  • Calcium: 14mg
advertisement

Go to full version of

Brown Basmati Rice and Roast Pork Tenderloin recipe

advertisement