As a dietitian I get my fair share of random, food & nutrition related mail. This past week The Pork Council sent me a newsletter than contained a few recipes and some really great information. I am always looking for new lean protein recipes for my husband, so a pork tenderloin recipe caught my attention. The original recipe (found here) was not considered low FODMAP; so with a few little tweaks I was able to make it fit the diet.
I paired this dish with Brussels sprouts for my husband, but if your gut is overly sensitive, stick with something like sauteed spinach. This recipe also reheats well. My husband took this for lunch a few days in a row and he said it was still just as delicious.
- 1 pound pork tenderloin, trimmed
- 1/4 tsp salt, divided
- 2 tsp. olive oil
- 1/4 cup scallions, green part only
- 1 cup low sodium chicken broth (FODMAPers use homemade or one that doesn't contain garlic & onion)
- 1 Tbsp. lemon juice
- 1/4 cup fresh parsley, chopped
- Cut pork into 12 slices, about 1-inch thick.
- Sprinkle pork on all sides with 1/8 teaspoon of the salt.
- Heat 1 teaspoon of the oil in a large skillet over medium-high heat. Add the pork and cook, turning once, until the pork is well browned, about 1 1/2 minutes on each side.
- Transfer pork to serving platter and cover to keep warm.
- Add the remaining 1 teaspoon oil to skillet. Add scallions and cook, stirring constantly, until fragrant, about 30 seconds.
- Add the broth. Increase heat to high and cook, stirring to scrape up the browned bits from the bottom of the skillet, until the liquid is reduced by two thirds, about 5 minutes.
- Remove the skillet from the heat and stir in the remaining 1/8 teaspoon salt, the lemon zest and juice, and the parsley.
- Serve the pork medallions drizzled with the sauce.