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Smart Roasted Pork Tenderloin
Under 50g of Carbs
Under 650 Calories
Smart Roasted Pork Tenderloin

with Buttery Cauliflower-Potato Mash and Shallot Gravy

Difficulty: 2/3
Canadian

This classic pork dish has a new twist – cauliflower potato mash! The low carb cousin of the original but just as satisfying. Spoon aromatic shallot gravy over everything for a decadent finish. Smart is based on a per serving calculation of the recipe's kilocalorie and carbohydrate amount.

Allergens

Sulphites
Soy
Mustard
Wheat
Milk

Utensils

Parchment Paper
Baking Sheet
Large Pot
Measuring Spoons
Strainer
Potato Masher
Large Non-Stick Pan
Whisk
Measuring Cups
Paper Towel
Peeler

Tags

Under 50g of Carbs
Under 650 Calories
Good
Ingredients
Pork Tenderloin

Pork Tenderloin

340 g

Cauliflower, florets

Cauliflower, florets

285 g

Chicken Broth Concentrate

Chicken Broth Concentrate

1 unit

Shallot

Shallot

50 g

Garlic Salt

Garlic Salt

1 tsp

Dijon Mustard

Dijon Mustard

1 tbsp

Unsalted Butter

Unsalted Butter

3 tbsp

Oil

Oil

1.5 tbsp

Pepper

Pepper

0.125 tsp

All-Purpose Flour

All-Purpose Flour

1 tbsp

Zucchini

Zucchini

200 g

Montreal Spice Blend

Montreal Spice Blend

0.5 tbsp

Salt

Salt

0.125 tsp

Russet Potato

Russet Potato

230 g

Soy Sauce

Soy Sauce

0.5 tbsp

Preparation
1
Cook pork

Before starting, preheat the oven to 450°F. Wash and dry all produce. Heat a large non-stick pan over medium-high heat.While the pan heats, pat pork dry with paper towels, then cut in half crosswise. Coat pork all over with Dijon. Season with 3/4 tsp (1 1/2 tsp) garlic salt and half the Montreal Steak Spice (use all for 4 ppl). When the pan is hot, add 1 tbsp (2 tbsp) oil, then pork. Sear, turning occasionally, until golden-brown, 4-6 min. Transfer pork to a parchment-lined baking sheet. Roast in the middle of the oven until cooked through, 12-15 min.\*\* When pork is done, transfer to a clean cutting board to rest for 3-5 min. Reserve any drippings to add to gravy.

2
Cook cauliflower-potato mash

Meanwhile, peel, then cut potato into 1-inch pieces. Cut cauliflower into bite-sized pieces. Add cauliflower, potatoes, 2 tsp salt and enough water to cover (by approx. 1 inch) to a large pot (use same for 4 ppl). Cover and bring to a boil over high heat. Once boiling, reduce heat to medium-high. Cook uncovered until fork-tender, 10-12 min. Drain and return veggies to the same pot, off heat. Mash 2 tbsp (4 tbsp) butter into veggies until almost creamy. (NOTE: Cauliflower-potato mash will still have a few lumps!) Season with salt and pepper, to taste.

3
Finish prep and roast zucchini

Meanwhile, peel, then cut shallot into 1/4-inch pieces. Cut zucchini into 1/4-inch rounds.When cauliflower and potatoes start boiling, add zucchini, remaining garlic salt and 1/2 tbsp (1 tbsp) oil to an unlined baking sheet. Season with pepper, then toss to coat. Roast zucchini in the top of the oven until tender-crisp, 12-14 min.

4
Start shallot gravy

When pork is almost done, carefully wipe the same pan (from step 1) clean, then heat over medium. When hot, add 1 tbsp (2 tbsp) butter, then swirl the pan until melted. Add shallots. Cook, stirring often, until shallots soften slightly, 2-3 min. Sprinkle flour over shallots. Cook, stirring often, until coated, 1 min.

5
Finish shallot gravy

Gradually whisk in 3/4 cup (1 1/2 cups) water until smooth. Add broth concentrate, soy sauce and any drippings from the baking sheet with pork. Bring to a simmer over medium-high. Once simmering, cook, whisking occasionally, until gravy thickens slightly, 2-3 min. Season with salt and pepper, to taste.

6
Finish and serve

Thinly slice pork. Divide pork, cauliflower-potato mash and zucchini between plates. Spoon shallot gravy over pork.

Nutrition per serving

640

kcal

Calories

33

g

Fat

14

g

Saturated Fat

42

g

Carbohydrate

9

g

Sugar

6

g

Dietary Fiber

47

g

Protein

140

mg

Cholesterol

1530

mg

Sodium

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