UnlockFood.ca
Français

Maple-Glazed Pork Tenderloin

Makes 4 to 6 servings

A sweet glaze with a hint of mustard makes this tenderloin a winner.

Ingredients

2 tbsp minced shallot 30 mL
3 tbsp pure maple syrup 45 mL
4 tsp Dijon mustard 20 mL
2 tsp cider vinegar 10 mL
2 tsp reduced-sodium soy sauce 10 mL
2  pork tenderloin (about 1-1/2 lbs/750 g total), trimmed 2 
1/4 tsp salt 1 mL
1/4 tsp freshly ground black pepper 1 mL
1 tbsp canola oil 15 mL
1/4 cup reduced-sodium chicken broth 60 mL
  • Preheat oven to 375°F (190°C)
  • Large ovenproof skillet

Instructions

Step 1
In a small bowl, whisk together shallot, maple syrup, mustard, vinegar and soy sauce; set aside.

Step 2
Sprinkle pork with salt and pepper. In ovenproof skillet, heat oil over medium-high heat. Add pork and cook for about 1 minute per side or until browned on all sides. Generously brush top and sides with some of the maple syrup mixture. Pour in broth, increase heat and bring to a boil.

Step 3
Transfer skillet to preheated oven and roast for 20 to 25 minutes, brushing generously with maple syrup mixture three times, until a meat thermometer inserted in the thickest part of the tenderloin registers 155°F (68°C). Transfer pork to a cutting board, tent with foil and let rest for 5 to 10 minutes to allow juices to distribute and pork to reach an internal temperature of 160°F (71°C).

Step 4
Meanwhile, bring pan juices to a boil over high heat. Add the remaining maple syrup mixture. Boil, stirring occasionally, for 3 minutes or until slightly thickened.

Step 5
Cut pork crosswise into thin slices and serve drizzled with sauce.

Tips

Silverskin is the tough, shiny connective tissue sheath found on pork tenderloin and other meats, and it must be trimmed off before cooking. To remove it, slip the tip of a knife under one end of the silverskin, then run the knife between the meat and the skin.
A well-seasoned cast-iron skillet works best in this recipe.

Nutrition & Notes

Nutrition Information
Valeur nutritive
per 1 serving
% Daily Value
% valeur quotidienne
Amount
Teneur
Calories / Calories 175
6%
Fat / Lipides 4.0 g
Saturated / saturés 0.9 g
+ Trans / trans
Cholesterol / Cholestérol 63 mg
12%
Sodium / Sodium 285 mg
Carbohydrates / Glucides 8 g
0%
Fiber / Fibres 0 g
Sugars / Sucres 6 g
Protein Protéines 26 g
1%
Vitamin A / Vitamine A
2%
Vitamin C / Vitamine C
2%
Calcium / Calcium
11%
Iron / Fer
Very high in: Zinc, vitamin B12, thiamine, riboflavin and niacin
High in: Vitamin B6
Diabetes Food Choice Values:
1⁄2 Carbohydrate
3 Meat & Alternatives
Contributor
Diane Kermay Nielsen, Dietitian, Alberta
© Cook! Dietitians of Canada. 2011. Published by Robert Rose Inc.

Breakfast Dumplings

Spiced Up Butternut Squash Soup