- 2 tablespoons fennel seeds
- 1 tablespoon coriander seeds
- 6 tablespoons fat-free, less-sodium chicken broth, divided
- 1 tablespoon Worcestershire sauce
- 1 teaspoon bottled minced garlic
- 1/4 teaspoon salt
- 1/8 teaspoon freshly ground black pepper
- 1 (1-pound) pork tenderloin, trimmed
- 2 teaspoons olive oil
- calories 168
- caloriesfromfat 30 %
- fat 5.7 g
- satfat 1.3 g
- monofat 3.4 g
- polyfat 0.6 g
- protein 24.9 g
- carbohydrate 3.5 g
- fiber 0.9 g
- cholesterol 74 mg
- iron 2.3 mg
- sodium 288 mg
- calcium 58 mg
How to Make It
Place fennel and coriander in a spice or coffee grinder; process until coarsely ground. Place spice mixture in a blender or food processor. Add 2 tablespoons broth, Worcestershire sauce, garlic, salt, and pepper; process until well-blended.
Slice the pork tenderloin horizontally into 2 equal pieces. Slice each piece of pork lengthwise, cutting to, but not through, other side; open flat. Rub spice mixture over pork.
Heat olive oil in a large nonstick skillet over medium heat. Add pork; cook 5 minutes on each side or until done. Remove pork from pan; keep warm. Add 1/4 cup broth to pan, and cook until liquid almost evaporates, scraping the pan to loosen browned bits. Pour over pork.
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