Fareway Dietitian: Pork Tenderloin - KWWL - Eastern Iowa Breaking News, Weather, Closings

Fareway Dietitian: Pork Tenderloin

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WATERLOO (KWWL) -

Fan Favorite: Pork Tenderloin

Why it's a fan favorite:

Pork tenderloin is the chicken breast of the pork world. In fact, it's even leaner than a boneless, skinless chicken breast- weighing in at only 120 calories, 3 grams of fat and 1 gram of saturated fat per three ounce serving. Still not sold? It's quick-cooking, has no waste or fat to trim, and can stand up to whatever bold flavors you can throw at it.

How to butterfly pork tenderloin slices:

1. slice tenderloin into 1 inch slices

2. cut horizontally down the center of each slice, making sure not to cut all the way through the other side

3. open the slice as you would a book

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 Bacon Wrapped Tenderloin Slices

Makes 4 to 6 servings

Total time: 40 minutes

Ingredients

1 pork tenderloin (about 1 ½ to 2 pounds)

Salt and black pepper, to taste

1 Tbsp. chopped fresh rosemary leaves

1 Tbsp. chopped fresh thyme leaves

4 to 6 slices bacon

Directions

SLICE tenderloin into 1 inch slices and BUTTERFLY (see directions). SEASON with salt, pepper, rosemary and thyme. WRAP each tenderloin slice with bacon and SECURE with toothpick. HEAT grill to medium heat and GRILL for 5 to 10 minutes, or until internal temperature reaches 145⁰F.

Nutrition information per serving: 186 calories; 12.5 g fat; 4 g saturated fat; 56 mg cholesterol; 401 mg sodium; 0 g carbohydrate; 0 g fiber; 17 g protein

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BBQ Pork Tenderloin

Makes 4 - 6 servings

Total time: 35 minutes

Ingredients

1 Tbsp. brown sugar

2 Tbsp. paprika

2 tsp. garlic powder

1 ½ tsp. black better

1 pork tenderloin (about 1 ½ to 2 pounds)

½ cup barbecue sauce

Directions

COMBINE first 4 ingredients and RUB onto pork tenderloin. PREHEAT grill to medium-hot. COVER and GRILL tenderloin for 20-25 minutes, or until internal temperature reaches 145⁰F. BRUSH with barbecue sauce and GRILL for 5 more minutes, or until sauce is caramelized. REMOVE tenderloin from grill and LET rest 3 minutes before slicing and serving.

Nutrition information per serving: 196 calories; 3.5 g total fat; 1 g saturated fat; 61 mg cholesterol; 585 mg sodium; 18 g carbohydrate; 0 g fiber; 22 g protein

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