Sliced pork tenderloin pan-fried with apple, served on bulgur wheat with green beans. Twenty-five minutes.
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. Bulgur is measured cooked; 170 g cooked is about 60 g dry.
- Ready in25 minutes
- Prep6 min
- Cook19 min
- Serves1
Ingredients
- 140 g pork tenderloin (cooked weight)
- 120 g apples
- 170 g bulgur wheat (cooked weight)
- 120 g green beans
- 8 g olive oil
Method
- Cook the bulgur if it is dry: simmer in twice its volume of water for 12 minutes, then rest covered.
- Slice the pork into medallions and the apple into wedges. Season the pork.
- Heat the olive oil over medium-high heat and cook the pork for three to four minutes a side until it reaches 63 C. Add the apple for the last three minutes.
- Boil the green beans for four minutes and serve everything with the bulgur.
What this plate gives you
Pork tenderloin gives about 36 g of the 44 g of protein at 4 g of fat per 100 g, and the bulgur and green beans give 14 g of fibre, half a 2,000-calorie day’s 28 g. At 512 calories it is a quarter of that day, with 14 g of fat. The apple goes in the pan after the pork comes out and cooks in its juices for three minutes; the pork is measured cooked, so start with about 175 g raw and cook it to 63 C.
Swaps
- Chicken breast: about the same numbers.
- Couscous for the bulgur: about the same calories, less fibre.
- Sage and mustard with the apple: no change to the numbers.
Keeping it
Cool it, refrigerate within two hours and eat within three to four days (the USDA FSIS leftovers rule). The pork is good cold.
