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Pork Tenderloin Southern Style

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Homemade barbecue sauce glazes lean pork tenderloins in this simple dish. Serve with black beans and rice.


Pork Tenderloin Southern Style Recipe

Makes: 6 servings

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low carbohydrate | Low saturated fat | Low sodium | Heart healthy | Healthy weight | High potassium | Gluten free |

View Our Nutrition Guidelines »

Ingredients

  • 2 teaspoons extra-virgin olive oil, divided
  • 1/2 small onion, finely chopped
  • 1 jalapeño pepper, seeded and finely chopped
  • 1 clove garlic, finely chopped
  • 1/4 cup molasses
  • 1/4 cup cider vinegar
  • 2 tablespoons Dijon mustard
  • 2 teaspoons reduced-sodium soy sauce
  • 2 3/4-pound pork tenderloins, trimmed
  • Freshly ground pepper, to taste

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Preparation

  1. Preheat oven to 425°F. Heat 1 teaspoon of the oil in a medium saucepan over medium heat. Add onion, jalapeño and garlic; sauté until softened, 2 to 3 minutes. Add molasses, vinegar, mustard and soy sauce; reduce heat to low and simmer, stirring occasionally, until quite thick, about 7 minutes.
  2. Rub tenderloins generously with black pepper. Heat the remaining 1 teaspoon oil in a medium ovenproof skillet over medium-high heat. Add the tenderloins and cook, turning, until well browned on all sides, 2 to 3 minutes.
  3. Brush the pork generously with some of the barbecue sauce. Place the skillet in the oven and roast for 7 minutes. Turn over the tenderloins and brush them with remaining sauce and roast for 7 to 8 minutes more, or until the internal temperature is 160°F. Let the pork rest for 5 minutes. Carve into 3/4-inch-thick slices and serve.

Nutrition

Per serving: 185 calories; 4 g fat ( 1 g sat , 2 g mono ); 74 mg cholesterol; 12 g carbohydrates; 24 g protein; 0 g fiber; 174 mg sodium; 682 mg potassium.

Nutrition Bonus: Potassium (19% daily value)

Carbohydrate Servings: 1

Exchanges: 1 other carbohydrate, 3 lean meat


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Recipe Categories

Health & Diet Considerations
Diabetes appropriate
Low calorie
Low carbohydrate
Low saturated fat
Low sodium
Heart healthy
Healthy weight
High potassium
Gluten free
Ease of Preparation
Easy
Total Time
1 hour or less
Servings
6
Main Ingredient
Pork
Preparation/ Technique
Roast
Saute
Meal/Course
Dinner

Season
Spring
Summer
Fall
Winter
Style/Theme
Everyday favorites
Type of Dish
Main dish, meat
Ethnic/Regional
Southern/Soul
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