Italian Pork Tenderloin Plate
591
Calories
56g
Protein
38g
Carbs
27g
Fat
Pork Tenderloin seared and served over cooked brown rice with zucchini and bright aromatics.
Kcal 591 · Protein 56 g · Carbs 38 g · $ 4.00 per serving
Protein 56g · Carbs 38g · Fat 27g
15 min
Prep
18 min
Cook
$ 4
Per Plate
591
Calories
What You Need
One plate is the amount the calories and protein above are for.
- 6 oz pork tenderloin, cut into 1-inch pieces
- 1/2 cup cooked brown rice
- 1 cup cooked zucchini (from about 1.5 cups raw, diced)
- 1 cup cooked broccoli (from about 1.5 cups raw florets)
- 2 cloves garlic, minced
- 1 tbsp olive oil
- 1/2 cup tomato, diced
- 1/4 cup basil, torn
- 12 oz pork tenderloin, cut into 1-inch pieces
- 1 cup cooked brown rice
- 2 cups cooked zucchini (from about 1.5 cups raw, diced)
- 2 cups cooked broccoli (from about 3 cups raw florets)
- 4 cloves garlic, minced
- 2 tbsp olive oil
- 1 cup tomato, diced
- 1/2 cup basil, torn
- 24 oz pork tenderloin, cut into 1-inch pieces
- 2 cups cooked brown rice
- 4 cups cooked zucchini (from about 1.5 cups raw, diced)
- 4 cups cooked broccoli (from about 6 cups raw florets)
- 8 cloves garlic, minced
- 4 tbsp olive oil
- 2 cups tomato, diced
- 1 cup basil, torn
- 36 oz pork tenderloin, cut into 1-inch pieces
- 3 cups cooked brown rice
- 6 cups cooked zucchini (from about 1.5 cups raw, diced)
- 6 cups cooked broccoli (from about 9 cups raw florets)
- 12 cloves garlic, minced
- 6 tbsp olive oil
- 3 cups tomato, diced
- 1 1/2 cups basil, torn
- 48 oz pork tenderloin, cut into 1-inch pieces
- 4 cups cooked brown rice
- 8 cups cooked zucchini (from about 1.5 cups raw, diced)
- 8 cups cooked broccoli (from about 12 cups raw florets)
- 16 cloves garlic, minced
- 8 tbsp olive oil
- 4 cups tomato, diced
- 2 cups basil, torn
Before You Start
Pat the pork dry, mince the garlic, dice the zucchini and tomato, cut the broccoli into florets, and have the rice warm.
How To Make It
- Season the pork and sear it in the olive oil, turning to brown all sides, 10 to 12 minutes, until it reaches 145°F in the center, then set it aside to rest.
- Add the broccoli to the pan and cook, 4 to 5 minutes, until bright green and just tender.
- Add the zucchini and cook, 3 to 4 minutes, until softened and lightly browned.
- Add the garlic and tomato and simmer, 3 to 4 minutes, until the tomato breaks down into a light sauce, then fold in the basil.
- Slice the pork and serve it with the vegetables and tomato over the rice.
Fix It: If the sauce is thin, simmer it a minute or two longer uncovered so it clings to the pork.
Air Fryer
- Heat the air fryer to 380F.
- Add the ingredients you would cook on the stove or in the oven in a single layer, without crowding the basket.
- Cook for about 18 minutes, shaking the basket halfway, until cooked through and lightly crisp.
- Let it rest a minute, then finish and plate the dish as written in the steps above.
Microwave
- Add the ingredients you would cook together to a microwave safe bowl along with their liquid.
- Cover loosely and microwave in one minute bursts, stirring between each, until hot through.
- Let it stand for a minute, then finish and plate the dish as written in the steps above.
Nutrition Per Serving
- Calories591
- Protein56g
- Carbs38g
- Fat27g
- Fiber7g
- Sodium160mg
Bonus Benefits
- Eating Well
- Steady Energy
- Heart Health
- Blood Sugar
- Joint Comfort
Reported to quietly support, as I've found in my research.
Chef's Wisdom:
Tomato: lycopene and vitamin C, reported to support heart health.
Tomato: lycopene and vitamin C, reported to support heart health.
Tools For This Recipe
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