A coating of seasonings and a hit of chutney create amazing tastes for lean pork tenderloin.
Spice-rubbed pork medallions
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PREP TIME
5 min
Makes
4 servings
* PLUS Cooking time: 12 minutes
Ingredients
- 1 pork tenderloin , about 375 g
- 1 tsp ground coriander
- 1 tsp ground cumin
- 1/2 tsp paprika
- 1/2 tsp garlic powder
- 1 tbsp vegetable oil
- 1/4 cup mango chutney
- 2 tbsp water
Instructions
- Cut tenderloin into 1-inch (2.5-cm) rounds. In a small bowl, mix spices together and rub evenly over pork. Heat oil in a large non-stick frying pan set over medium heat. Add pork and sauté until lightly browned, from 5 to 6 minutes per side.
- Push pork to one side of pan and add chutney and water. Stir until blended. Then stir with pork until evenly coated, from 2 to 3 minutes. Serve with rice or potatoes, and asparagus or other green vegetable.
Nutrition (per serving)
- Calories
- 176,
- Protein
- 20.6 g,
- Carbohydrates
- 10 g,
- Fat
- 5.7 g,
- Fibre
- 0.3 g,
FILED UNDER: Dinner
