Sautéed Pork Tenderloin Medallions with Lemon-Garlic Sauce
Prep time: 10 minutes
Cook time: 10 minutes
1 pork tenderloin (1 pound), trimmed
1/4 teaspoon salt, divided
1/4 teaspoon plus 1/8 teaspoon black pepper, divided
2 teaspoons olive oil, divided
2 cloves garlic, minced
1/2 cup dry white wine (for non-alcoholic, substitute low-sodium chicken broth)
1/2 cup low-sodium chicken broth
Grated zest and 1 tablespoon juice from 1 lemon
1 tablespoon chopped fresh parsley or 1 1/2 teaspoons chopped fresh sage or rosemary*
Cut pork into 12 slices, about 1-inch thick. Sprinkle pork on all sides with 1/8 teaspoon of the salt and 1/4 teaspoon of the pepper. Heat 1 teaspoon of the oil in a large heavy skillet over medium-high heat. Add the pork and cook, turning once, until the pork is well browned and internal temperature reaches 145 degrees F, about 1 1/2 minutes on each side. Transfer pork to serving platter and cover to keep warm.
Add the remaining 1 teaspoon oil to skillet. Add garlic and cook, stirring constantly, until garlic is fragrant, about 30 seconds. Add the wine and broth. Increase heat to high and cook, stirring to scrape up the browned bits from the bottom of the skillet, until the liquid is reduced by two thirds, about 5 minutes.
Remove the skillet from the heat and stir in the remaining 1/8 teaspoon salt, remaining 1/8 teaspoon pepper, the lemon zest and juice, and the parsley. Serve the pork medallions drizzled with the sauce (makes a generous 1/3 cup; about 1 1/2 tablespoons per serving).
*To substitute fresh herbs with dried herbs, use 1 1/2 teaspoons dried parsley or 3/4 teaspoon dried sage, or 3/4 teaspoon dried rosemary
Serve the pork with whole wheat linguine or brown jasmine rice to soak up all the delicious lemon sauce. Steamed broccoli rabe or spinach would make a terrific accompaniment.
Makes 4 servings
Nutritional Information per Serving:
Calories: 150 Fat: 5g Saturated Fat: 1g
Cholesterol: 75mg Sodium: 220mg Carbohydrates: 1g
Protein: 24g Fiber: 0g
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