At this time of the year we start thinking about healthier eating, Groundhog Day (a truly great movie, I watch it every year) has passed and thoughts turn to spring and lighter fare. Eating with a focus on nutrition does not mean giving up taste. Food gets flavour from fat and salt so if remove them to make the food better for us we take away taste. This recipe gives us full flavour with no salt (Moroccan spice rub and lemon juice) as well as a way to keep the pork tenderloin moist without fat (lean pork tenderloin marinated in low fat yogurt).
Moroccan Pork Tenderloin
Makes 2 (with enough for a nice lunch the next day!)
Prep time: 15 minutes 1 hour to marinate
Total time: 1 hr 45 min
1 piece trimmed pork tenderloin (Sterling Silver)
1/3 cup low fat yogurt
4 sprigs chopped mint
2 tsp. ground cumin
1 tsp ground coriander
1 tsp. paprika
½ tsp. chili powder
¼ tsp. cayenne pepper
1 tbsp. lemon juice
1 tbsp. lemon zest
- In a bowl mix together dry spices and divide into two bowls. Add lemon juice, zest and yogurt to one of the bowls. Rub the pork with the dry spice mixture then coat with the yogurt mixture and marinate in the fridge for 1 hour.
- Pre-heat oven to BROIL. Line a baking sheet with tinfoil, lightly grease and pre heat in oven for 2 min. Remove and place the pork into the pan, broil for 10 min.
- Then reduce the temperature to 350°F and roast for 20 min. or until internal temperature is 155°F. Remove from oven and tent with foil (temperature needs to rise up over 160°F while resting). Slice into ¼ inch medallions and serve with couscous and steamed broccoli.
The spices more than make up for the lack of salt and the lean pork is kept moist by the yogurt coating. Enjoy!
Regards,
Chef Ian
