Pork tenderloin roasted with courgette and pepper, served on couscous. Thirty minutes, mostly in the oven.
Pork is done at 63 C (145 F) with a three-minute rest, the USDA safe minimum. The library measures it cooked; start with about 175 g raw. Couscous is measured cooked; 160 g cooked is about 60 g dry.
- Ready in30 minutes
- Prep8 min
- Cook22 min
- Serves1
Ingredients
- 140 g pork tenderloin (cooked weight)
- 120 g courgette / zucchini
- 80 g peppers (bell)
- 160 g couscous (cooked weight)
- 10 g olive oil
Method
- Heat the oven to 200 C (400 F). Cut the courgette and pepper into chunks, toss with half the olive oil and salt, and spread on a tray.
- Rub the pork with the rest of the oil, season, and lay it on the tray with the vegetables. Roast for 20 to 22 minutes until the pork reaches 63 C inside.
- Rest the pork for three minutes, then slice.
- Prepare the couscous (equal volume of boiling water, covered five minutes, fluffed) and serve with the pork and vegetables.
What this plate gives you
Pork tenderloin is as lean as chicken breast, about 26 g of protein and 4 g of fat per 100 g cooked, and 140 g of it gives 36 g of the 45 g of protein at 509 calories, a quarter of a 2,000-calorie day. The couscous is the 46 g of carbohydrate. The tenderloin is measured cooked; start with about 175 g raw, roast it at 200 C for 18 to 20 minutes to 63 C, and rest it for three minutes before slicing.
Swaps
- Chicken breast: about the same numbers.
- Wholewheat couscous: about 4 g more fibre.
- Fennel seed and garlic rubbed on the pork: no change to the numbers.
Keeping it
Sliced pork and roast vegetables keep three to four days in the fridge and are good cold with the couscous.
