Twice-Cooked Pork Tenderloin with Sautéed Spinach
Hi everyone! Angela Ferry here, filling in for Camilla, who is traveling and probably eating her way through Madrid as you read this. Ohhhhh, to be young!
I'm so excited to participate in our "Recipe of the Week!" For the record, I'm all about easy and delicious! My recipe this week is my take on a New York Times recipe, Twice-Cooked Pork Tenderloin. This dish is packed with flavor and is fancy enough for date night but easy enough for a quick Tuesday night dinner. This recipe is perfect for two people (if your husband eats as much as mine does). Double it for lunch the next day. You've never had leftovers this good!
I used a marinated pork tenderloin I found at Safeway, lightly rinsed it to remove some of the salt and spices, and then patted it dry. Costco also sells a quality product that you'll want to season according to this recipe. Pork tenderloin is a very lean meat, but don’t worry, I add plenty of fat to this dish, for all you keto folks! A lot of people worry about undercooking pork... I, on the other hand, worry about serving overcooked, dry, tough pork. Be sure to follow the timing below to get perfect, succulent and tender pork medallions every time.
~ Angela
Harlan’s Food For Thought
Macronutrients content for the entire meal:
Calories: 1700
Protein: 110g
Carbohydrate: 22g
Fat: 50g
Per Portion (2 portions per meal):
Calories: 850
Protein: 55g
Carbohydrates: 11g
Fat: 25g
The majority of the calories in this meal come from protein and fat, with a very small contribution from carbohydrates. This meal is flavorful, filling, and a great low-carb option on a budget.
Let’s talk about calories today. Everyone has a basal metabolic rate (BMR), which determines how many calories you need to meet your basic metabolic demands. This rate varies based on energy level, age, gender, and other factors. Simply put, calories are energy. If you want to gain weight, you need to consume calories in excess of your BMR. If you want to lose weight, you need to be in a caloric deficit, below your BMR. The principle of “calories in, calories out” is fundamental to weight loss and gain, but a few other important factors also influence this.
Firstly, when we ingest protein, it has a thermogenic effect. The process of breaking down proteins into amino acids requires a higher net energy expenditure than the metabolism of carbohydrates or fats. This means the body uses more energy in this process, resulting in more calories burned than stored—an advantage for weight loss. Fiber content is another factor. When we look at calories from carbohydrates in a meal, we can assume fiber contributes a net loss, as most of it is insoluble. Although fiber is technically a carbohydrate, it’s extremely hard to break down, so the body doesn’t absorb most of it. As a result, the calories contained in fiber do not count toward “calories in.” However, fiber still provides energy to your gut microbiome.
Many free online BMR calculators can help you determine your daily caloric needs with just a few questions (height, weight, energy level, age) to give you a rough estimate of your metabolic demands.
If you have any questions about today’s topic, please reach out and schedule an appointment to discuss your individual needs.
~ Harlan Wolff, Registered Nurse and Clinical Educator
Twice-Cooked Pork Tenderloin with Sautéed Spinach
Serves: 2-3
Total Time: 30 Minutes
Ingredients:
For the Pork
1 boneless pork tenderloin, about 1 pound
Salt and freshly ground black pepper
4 tablespoons butter, extra virgin olive oil, or a combination
½ cup white wine (any will do, even cheap boxed wine!)
¼ cup cream
1 tablespoon Dijon mustard
Garnish: optional parsley, parmesan, or fried onions
For the Sauteed Spinach
1 pound baby spinach (I like to buy it triple-washed and ready in the big tub)
2 tablespoons butter and a glug of extra virgin olive oil
Salt and freshly ground black pepper
3-4 garlic cloves, minced
Instructions:
Step 2:
Sprinkle meat with salt and pepper. Put a large skillet over medium-high heat; a minute later, add 2 tablespoons butter and/or oil.
When the butter foam subsides or the oil dimples,
add meat (curve it into skillet if necessary). Brown it well on all sides for 4 to 6 minutes. Turn off the heat, remove the meat from the pan, and let it sit on a board. When the skillet has cooled a bit, about 10 minutes, proceed. In the meantime, make your sautéed spinach; 10 minutes is the perfect amount of time!
Step 2:
Cut meat into inch-thick slices.
Once again, turn heat to medium-high,
add remaining butter and/or oil, and when it's hot, add pork slices to pan. Brown on each side, about 2 or 3 minutes each. Turn heat to low and remove meat to a warm platter.
Step 3:
Add ½ cup of white wine to the pan (or ½ cup water if you don't have any cheap white wine lying around), turn heat to high, and cook, stirring and scraping, for a minute.
Lower heat slightly, add cream
(I first warm my cream in the microwave for 30 seconds to keep it from curdling), and cook until slightly thickened, about 1 minute. Stir in mustard, then taste and adjust seasoning.
Serve meat with sauce spooned on top or add the pork medallions back to the skillet and turn, coating with sauce. Serve garnished, if you like, with parsley, grated parmesan, or if you have a can of fried onions... sprinkle a ¼ cup of those for an extra special touch. Or don’t garnish with anything. This dish will still wow everyone!
Meanwhile, make the Sautéed Spinach:
Step 1: Put a large pot with high sides over medium-high heat; a minute later, add 2 tablespoons butter and/or oil and minced garlic. Stir garlic for 2-3 minutes. Don’t over-brown. Then add spinach.
Step 2: Using tongs or a wooden spoon, toss or stir spinach until it is cooked to your desired consistency: 3-8 minutes, your choice! If you like your spinach served as a warm salad, cook for 3 minutes. If you like your spinach cooked down to a small mound of mush (I mean, spinach heaven), cook for 8 minutes. Let sit. Rewarm just before serving if necessary. Note: Sautéed spinach is delicious at room temp!
Enjoy!