Pork Tenderloin with Roasted Greens

Pork tenderloin is one of the leanest cuts of meat available — comparable in fat content to chicken breast, but with a more interesting flavour. It's widely underused in cutting diets. A quick marinade and 20 minutes in a hot oven produces something genuinely delicious.

Ingredients

• 1 pork tenderloin (approx. 400g)
• 200g tenderstem broccoli
• 150g fine green beans
• 2 tbsp low-sodium soy sauce
• 1 tbsp honey
• 1 tsp Dijon mustard
• 2 cloves garlic, minced
• 1 tbsp olive oil
• Salt and black pepper

Method

1. Preheat oven to 210°C.
2. Mix the soy sauce, honey, Dijon mustard, and garlic together. Rub over the pork tenderloin and marinate for at least 15 minutes.
3. Heat an oven-safe frying pan over high heat. Sear the pork for 2 minutes each side until golden.
4. Transfer to the oven and roast for 15–18 minutes until the internal temperature reaches 65°C.
5. Meanwhile, toss the broccoli and green beans with olive oil, salt, and pepper. Spread on a baking tray and roast alongside the pork for 15 minutes.
6. Rest the pork for 5 minutes before slicing. Serve with the roasted greens.

Nutrition Notes

Pork tenderloin contains around 26g of protein per 100g at only 3g of fat — making it genuinely lean. It's also an excellent source of B vitamins, particularly B1 (thiamine), which supports energy metabolism.