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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 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

Soy
Mustard
Wheat
Milk

Utensils

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

Tags

Under 50g of Carbs
Under 650 Calories
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 Puree

Garlic Puree

1 tbsp

Dijon Mustard

Dijon Mustard

1 tbsp

All-Purpose Flour

All-Purpose Flour

1 tbsp

Zucchini

Zucchini

400 g

Montreal Spice Blend

Montreal Spice Blend

0.5 tbsp

Russet Potato

Russet Potato

230 g

Soy Sauce

Soy Sauce

1.5 tsp

Unsalted Butter

Unsalted Butter

3 tbsp

Oil

Oil

2 tbsp

Pepper

Pepper

0.125 tsp

Salt

Salt

0.25 tsp

Preparation
1
Cook pork

Before starting, preheat the oven to 450°F. Wash and dry all produce. Stir together Dijon and half the garlic puree in a small bowl. Pat pork dry with paper towels, then cut in half crosswise. Season with salt and half the Montreal Steak Spice (use all for 4 ppl). Coat pork all over with Dijon-garlic mixture. Heat a large non-stick pan over medium-high heat. When hot, add 1 tbsp oil (dbl for 4 ppl), then pork. Sear, turning occasionally, until golden-brown, 4-5 min. Transfer pork to a parchment-lined baking sheet. Roast in the middle of the oven until cooked through, 14-16 min.** When pork is done, transfer to a clean cutting board to rest, 3-5 min. Reserve any drippings to add to gravy. Carefully wipe the pan clean.

2
Cook cauliflower-potato mash

While pork cooks, 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. Season with salt and pepper. Mash 2 tbsp butter (dbl for 4 ppl) into veggies until almost creamy. (NOTE: Cauliflower-potato mash will still have a few lumps!)

3
Prep

While potatoes and cauliflower cook, peel, then cut shallot into 1/4-inch pieces. Cut zucchini into 1/4-inch rounds.

4
Roast zucchini

Add zucchini, remaining garlic puree and 1 tbsp oil (dbl for 4 ppl) to an unlined baking sheet. Season with salt and pepper, then toss to combine. Roast in the top of the oven until tender-crisp, 12-14 min.

5
Cook shallot gravy

When pork is almost done, heat the same pan (from step 1) over medium. Add 1 tbsp butter (dbl for 4 ppl), then swirl the pan until melted. Add shallots. Cook, stirring often, until shallots soften slightly, 2-3 min. Sprinkle flour over top. Cook, stirring often, until shallots are coated, 1 min. Gradually whisk in 3/4 cup water (dbl for 4 ppl) until smooth. Add broth concentrate, soy sauce and any drippings from pork. Bring to a simmer over medium-high. Once simmering, cook, whisking occasionally, until gravy thickens slightly, 3-4 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

700

kcal

Calories

37

g

Fat

14

g

Saturated Fat

47

g

Carbohydrate

11

g

Sugar

7

g

Dietary Fiber

48

g

Protein

140

mg

Cholesterol

1170

mg

Sodium

with Buttery Cauliflower-Potato Mash and Shallot Gravy

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Under 50g of Carbs
Under 650 Calories

with Zucchini, Cauliflower-Potato Mash and Shallot Gravy

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with Buttery Cauliflower-Potato Mash and Shallot Gravy

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Under 50g of Carbs
Under 650 Calories

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Under 50g of Carbs

with Buttery Cauliflower-Potato Mash and Shallot Gravy

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Under 50g of Carbs
Under 650 Calories

with Cauliflower-Potato Mash and Shallot Gravy

8 min 2/3
Under 50g of Carbs
Under 650 Calories

with Zucchini, Cauliflower-Potato Mash and Shallot Gravy

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Very High Fibre
High Protein
Under 50g of Carbs
Under 650 Calories

with Zucchini, Cauliflower-Potato Mash and Shallot Gravy

8 min 2/3
Very High Fibre
High Protein
Under 50g of Carbs

with Zucchini, Cauliflower-Potato Mash and Shallot Gravy

8 min 2/3
Under 50g of Carbs
Under 650 Calories

with Buttery Cauliflower-Potato Mash and Shallot Gravy

8 min 2/3
Under 50g of Carbs
Under 650 Calories

with Buttery Cauliflower-Potato Mash and Shallot Gravy

8 min 2/3
Under 50g of Carbs
Under 650 Calories

with Zucchini, Cauliflower-Potato Mash and Shallot Gravy

8 min 2/3
Under 50g of Carbs
Under 650 Calories

with Buttery Cauliflower-Potato Mash and Shallot Gravy

2/3
Under 50g of Carbs
Under 650 Calories

with Buttery Cauliflower-Potato Mash and Shallot Gravy

8 min 2/3
Under 50g of Carbs
Under 650 Calories

with Buttery Cauliflower-Potato Mash and Shallot Gravy

8 min 2/3
Under 50g of Carbs
Under 650 Calories

with Cauliflower-Potato Mash and Shallot Gravy

8 min 2/3
Under 50g of Carbs
Under 650 Calories

with Zucchini, Cauliflower-Potato Mash and Shallot Gravy

8 min 2/3
Very High Fibre
High Protein
Under 50g of Carbs
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