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Photo: Jason Wallis; Styling: Cindy Barr  

Pork Tenderloin and Cannellini Beans

Your family will love the flavor combinations in Pork Tenderloin and Cannellini Beans. You'll love the fact that it's on the table in just 30 minutes.

Cooking Light APRIL 2014

  • Yield: Serves 4 (serving size: about 3 ounces pork and 1/2 cup bean mixture)

Ingredients

  • 1 teaspoon chopped fresh rosemary
  • 1/2 teaspoon fennel seeds, lightly crushed
  • 3/4 teaspoon kosher salt, divided
  • 3/4 teaspoon freshly ground black pepper, divided
  • 1 (1-pound) pork tenderloin, trimmed
  • 1 tablespoon olive oil
  • 1/2 cup chopped onion
  • 4 large garlic cloves, thinly sliced
  • 1 cup chopped tomato
  • 1 teaspoon chopped fresh sage
  • 1 cup unsalted chicken stock (such as Swanson)
  • 1/4 teaspoon crushed red pepper
  • 1 (15-ounce) can unsalted cannellini beans, rinsed and drained
  • 2 tablespoons chopped fresh flat-leaf parsley

Preparation

1. Preheat oven to 425°.

2. Combine rosemary, fennel seeds, 1/2 teaspoon salt, and 1/2 teaspoon black pepper in a small bowl. Rub spice mixture evenly over pork.

3. Heat a large skillet over medium-high heat. Add oil; swirl to coat. Add pork; cook 9 minutes, browning on all sides. Remove pork from pan. Add onion and garlic; sauté 2 minutes. Add tomato and sage; cook 1 minute, scraping pan to loosen browned bits. Add remaining 1/4 teaspoon salt, remaining 1/4 teaspoon black pepper, chicken stock, red pepper, and cannellini beans, and bring to a boil. Return pork to pan, and place pan in oven. Bake at 425° for 12 minutes or until a thermometer registers 140°.

4. Place pork on a cutting board; let stand 5 minutes. Heat pan over medium heat; cook bean mixture 2 minutes or until slightly thickened. Sprinkle with parsley. Thinly slice pork; serve with bean mixture.

Note:

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.

Nutritional Information

Amount per serving
  • Calories: 227
  • Fat: 6.5g
  • Saturated fat: 1.3g
  • Monounsaturated fat: 3.4g
  • Polyunsaturated fat: 0.8g
  • Protein: 30g
  • Carbohydrate: 13g
  • Fiber: 3g
  • Cholesterol: 74mg
  • Iron: 2mg
  • Sodium: 475mg
  • Calcium: 51mg
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