Pork Tenderloin with Buttered Mushrooms & Zucchini
406
Calories
44g
Protein
8g
Carbs
24g
Fat
Seared pork tenderloin with mushrooms and zucchini cooked soft in butter and garlic. Simple and low-carb.
Kcal 406 · Protein 44 g · Carbs 8 g · $ 4.00 per serving
This is a big plate on purpose. With no starch, the vegetables are what keep you full.
Protein 44g · Carbs 8g · Fat 24g
12 min
Prep
20 min
Cook
$ 4
Per Plate
406
Calories
What You Need
One plate is the amount the calories and protein above are for.
- 5 oz pork tenderloin
- 1 cup cooked sliced mushrooms (from about 2 cups raw)
- 1 cup cooked sliced zucchini (from about 1.5 cups raw)
- 1 cup cooked spinach (from 10 oz raw, one bag)
- 1.5 tbsp butter
- 1 clove garlic, minced
- salt and pepper
- 1 tbsp olive oil
- 10 oz pork tenderloin
- 2 cups cooked sliced mushrooms (from about 4 cups raw)
- 2 cups cooked sliced zucchini (from about 3 cups raw)
- 2 cups cooked spinach (from 20 oz raw, 2 bags)
- 3 tbsp butter
- 2 clove garlic, minced
- salt and pepper
- 2 tbsp olive oil
- 20 oz pork tenderloin
- 4 cups cooked sliced mushrooms (from about 8 cups raw)
- 4 cups cooked sliced zucchini (from about 6 cups raw)
- 4 cups cooked spinach (from 40 oz raw, 4 bags)
- 6 tbsp butter
- 4 clove garlic, minced
- salt and pepper
- 4 tbsp olive oil
- 30 oz pork tenderloin
- 6 cups cooked sliced mushrooms (from about 12 cups raw)
- 6 cups cooked sliced zucchini (from about 9 cups raw)
- 6 cups cooked spinach (from 60 oz raw, 6 bags)
- 9 tbsp butter
- 6 clove garlic, minced
- salt and pepper
- 6 tbsp olive oil
- 40 oz pork tenderloin
- 8 cups cooked sliced mushrooms (from about 16 cups raw)
- 8 cups cooked sliced zucchini (from about 12 cups raw)
- 8 cups cooked spinach (from 80 oz raw, 8 bags)
- 12 tbsp butter
- 8 clove garlic, minced
- salt and pepper
- 8 tbsp olive oil
Before You Start
Pat the pork dry and season it, slice the mushrooms and zucchini, rinse the spinach, and mince the garlic so the pan work flows.
How To Make It
- Season the pork tenderloin all over with salt and pepper.
- Warm the olive oil in a skillet over medium, about 1 minute, until it shimmers.
- Sear the pork in a hot pan, 3 to 4 minutes per side, until deep golden and it reaches 145°F in the center, then move it to a board to rest 3 minutes.
- In the same pan, melt the butter with the garlic, add the mushrooms, and cook, 5 to 6 minutes, until softened and browned and their liquid has cooked off.
- Add the zucchini and cook, 3 to 4 minutes, until tender and lightly golden.
- Add the spinach and cook, 1 to 2 minutes, until it wilts.
- Slice the pork, plate it with the buttered vegetables, and serve hot.
Fix It: If the pork is browning too fast before it reaches 145°F, lower the heat and cover the pan so the center catches up.
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 20 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.
Nutrition Per Serving
- Calories406
- Protein44g
- Carbs8g
- Fat24g
- Fiber3g
- Sodium129mg
Bonus Benefits
- Joint Comfort
- A Healthy Weight
Reported to quietly support, as I've found in my research.
Chef's Wisdom:
Pork: lean protein and B vitamins, reported to keep you full.
Mushrooms: B vitamins and umami, reported to add savory depth.
Pork: lean protein and B vitamins, reported to keep you full.
Mushrooms: B vitamins and umami, reported to add savory depth.
Tools For This Recipe
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