Mayo Clinic Health Library

Recipe: Pork tenderloin with apples and blue cheese

Updated: 12-20-2012

Dietitian's tip: Pork tenderloin is as lean as chicken breast meat.

Ingredients

Serves: 4

  • 1 pound pork tenderloin
  • 1/2 teaspoon white pepper
  • 2 teaspoons black pepper
  • 1/4 teaspoon cayenne
  • 1 teaspoon paprika
  • 2 teaspoons canola oil
  • 2 apples of choice, sliced
  • 1/2 cup white wine
  • 1/2 cup (about 2 ounces) blue cheese, crumbled

Directions

Preheat oven to 350 F. Trim tenderloin of all fat and silver skin. Season with spices.

In a large skillet over medium-high heat, add oil and put tenderloin in the pan. Sear each side, using tongs to turn the meat. Transfer meat to a roasting pan and cook in oven for 15 to 20 minutes, until internal temperature reaches 155 F. Remove tenderloin from pan and let rest.

Saute apples in pork pan until dark brown, add wine and reduce by half. Slice pork, spoon apples over top and sprinkle with blue cheese. Serve on warmed plates.

Nutritional Analysis per serving
  • Calories: 270
  • Total carbohydrate: 15 g
  • Cholesterol: 84 mg
  • Dietary fiber: 3 g
  • Monounsaturated fat: 3 g
  • Protein: 27 g
  • Saturated fat: 4 g
  • Sodium: 261 mg
  • Sugars: 0 g
  • Total fat: 9 g
  • Trans fat: 0 g
Click to expand tables
Mayo Clinic Healthy Weight Pyramid Servings
Diabetes Meal Plan Exchanges
DASH Eating Plan Servings