Rosemary-Honey Mustard Pork Tenderloin with Lemon-Dill Carrots

July 30, 2018 | Filed under Featured, Main Dishes (Meat, Chicken, Fish) | 0 comments

Rosemary-Honey Mustard Pork Tenderloin with Lemon-Dill Carrots
 
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Nutrition Information
  • Serves: 4
  • Serving size: 1 container
  • Calories: 594
  • Fat: 26g
  • Saturated fat: 4g
  • Trans fat: 0g
  • Carbohydrates: 54g
  • Sugar: 15g
  • Sodium: 757mg
  • Fiber: 10g
  • Protein: 37g
Recipe type: Main Dishes (Meat, Chicken, Fish)
Prep time: 
Cook time: 
Total time: 
Copyright Toby Amidor, Smart Meal Prep for Beginners, Rockridge Press, 2018. Photo courtesy of Elysa Weitala
Ingredients

  • For the pork tenderloin
  • ¼ cup olive oil
  • 2 tablespoons Dijon mustard
  • 2 tablespoons honey
  • 1 shallot, finely chopped
  • 2 tablespoons coarsely chopped fresh rosemary
  • ½ teaspoon salt
  • ¼ teaspoon freshly ground black pepper
  • 1¼ pounds boneless pork tenderloin, fat trimmed
  • Nonstick cooking spray
  • 4 servings (2 cups) Lemon-Dill Carrots (recipe below)
  • 4 servings (3 cups) Brown Rice with Lentils (recipe below)

  • For the Lemon-Dill Carrots
  • 1 (1-pound) bag baby carrots
  • ¼ cup olive oil
  • ¼ cup chopped fresh dill
  • Juice and zest of 1 lemon
  • 1 teaspoon white wine vinegar
  • 1 teaspoon honey
  • ¼ teaspoon salt
  • ¼ teaspoon freshly ground black pepper

  • For the Brown Rice with Lentils
  • 2 cups low-sodium vegetable broth or water
  • 1 cup long-grain brown rice
  • 1 tablespoon olive oil
  • 1 medium onion, chopped
  • 2 garlic cloves, minced
  • 2 bay leaves
  • 1 (15-ounce) can brown lentils, rinsed and drained
  • ¼ teaspoon salt
  • ¼ teaspoon freshly ground black pepper
Instructions
  1. For the pork tenderloin
  2. In a medium bowl, whisk together the olive oil, mustard, honey, shallot, rosemary, salt, and pepper. Add the pork to the bowl and turn to evenly coat. Cover the bowl and refrigerate for at least 30 minutes and up to overnight.
  3. Preheat the oven to 400-degrees Fahrenheit.
  4. Place the pork tenderloin on a baking sheet, discarding the excess marinade. Cook until a thermometer inserted into the thickest part of the loin reads 145-degrees Fahrenheit, about 40 minutes. Let the pork rest for 10 minutes before thinly slicing.
  5. Into each of 4 containers, place 2 or 3 slices of the pork (about 4 ounces), ½ cup of Lemon-Dill Carrots, and ¾ cup of Brown Rice with Lentils.
  6. Place airtight containers in the refrigerator for up to 1 week. To freeze, place freezer-safe containers in the freezer for up to 2 months. To defrost, refrigerate overnight. To reheat, microwave uncovered on high for 2 to 3 minutes.
  7. For the Lemon-Dill Carrots
  8. Pour ½ cup of water into a medium pot fitted with a steamer basket, and bring to a boil over high heat. Add the carrots, cover, and reduce the heat to medium. Cook until tender, 10 minutes.
  9. Meanwhile, in a large bowl, whisk together the oil, dill, lemon juice and zest, vinegar, honey, salt, and pepper. When cooked, add the warm carrots and toss to combine.
  10. For the Brown Rice with Lentils
  11. In a medium pot over high heat, bring the broth to a boil. Stir in the brown rice and reduce the heat to medium-low. Cover and simmer, stirring occasionally, until the rice is tender, about 40 minutes. Drain away excess water. Transfer the rice to a large bowl, fluff with a fork, and allow to cool slightly.
  12. In a medium saucepan over medium heat, heat the oil until it shimmers. Add the onion, garlic, and bay leaves and cook until the onion is translucent, about 3 minutes. Add the lentils and cook until heated through, about 5 minutes. Set the saucepan aside and allow to slightly cool. Remove and discard bay leaves.
  13. Stir the onion-lentil mixture into the rice and toss to combine. Sprinkle with the salt and pepper and stir to incorporate.



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