Indian-Spiced Pork with Raita



Serves 4 (serving size: 3 ounces pork and about 1/4 cup raita)

Recipe from

Cooking Light

Nutritional Information

Calories 178
Fat 4.9 g
Satfat 1.6 g
Sodium 317 mg


1 teaspoon coriander seeds
1 teaspoon cumin seeds
1 teaspoon fennel seeds
1/4 teaspoon salt
1/4 teaspoon black pepper
1 tablespoon canola oil
1 (1-pound) pork tenderloin, trimmed
1 cup grated English cucumber
2/3 cup plain 2% Greek yogurt
1 1/2 teaspoons grated lemon rind
1/4 teaspoon salt
Dash of ground red pepper
1 garlic clove, minced


Combine coriander seeds, cumin seeds, fennel seeds, 1/4 teaspoon salt, and black pepper in a spice grinder, and process until finely ground. Brush canola oil over pork tenderloin. Rub with spice mixture. Place pork on a roasting rack in pan; let stand at room temperature 30 minutes. Preheat oven to 425°. Roast pork at 425° for 15 minutes or until a thermometer registers 145°. Let stand for 5 minutes; slice. Squeeze moisture from cucumber. Combine cucumber, yogurt, lemon rind, 1/4 teaspoon salt, ground red pepper, and minced garlic. Serve with pork.

Joanne Weir,

Cooking Light

September 2011
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