Dijon Garlic Pork Tenderloin
This Dijon Garlic Pork Tenderloin delivers 39g protein and 428 calories per serving in a quick stovetop meal. Batch-preps 6 servings rapidly, fitting easily into a weeknight dinner schedule. Built for lifters who need high protein without the preparation time of slower cooking methods.
Ingredients
- •Potato, Yukon Gold(454g)
- •Olive oil(45g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Pork Tenderloin, Boneless(907g)
The leanest pork cut. Do not confuse with pork loin (wider, fattier).
- •1 pinch salt (to taste)
- •1 pinch pepper (to taste)
- •Honey(30g)
- •Mustard, Whole Grain(30g)
- •Mustard, Dijon(15g)
Dijon mustard — Grey Poupon or store brand. Spicier than yellow mustard.
- •Garlic(240g)
- •Green Beans(454g)
- •Rosemary, Fresh(30g)
Instructions
- 1Preheat oven to 220°C | 440°F. Heat 1 tablespoon of oil in a large skillet (12-14 inch) or pan over medium-high heat. When skillet is hot, add in the potatoes. Sprinkle with salt and pepper, and fry for 6 minutes, stirring occasionally, until crisp on the edges.
- 2While potatoes are cooking, pat pork dry with paper towel and season with salt and pepper.
- 3In a small bowl, whisk together honey, mustards, garlic and 1 tablespoon oil. Pour two thirds of the sauce over the tenderloins to coat evenly, and reserve the remaining sauce for cooking later.
- 4Push the potatoes to one side of the skillet and add in the tenderloins, searing them for a couple of minutes on all sides (use tongs to turn them so they slightly brown on all four sides).
- 5Baste the pork with the remaining sauce, sprinkle with the fresh herbs and transfer skillet to the hot oven. (If you don't have a skillet, transfer pork and potatoes to a large baking dish.)
- 6Roast for about 15 minutes, or until potatoes are 'just' fork tender. Remove skillet (or dish) from oven, add the green beans to the skillet/dish around the tenderloins and potatoes; and transfer back into the oven. Continue cooking until the pork is cooked to your liking and the green beans are tender (about 6-10 minutes, depending on your oven).
- 7Once the tenderloins are cooked, let rest for 5 minutes before slicing and serving.
Nutrition — Per Serving
428
calories
39g
protein
14g
fat
- Carbohydrates
- 41g
- Saturated fat
- 2.6g
- Sodium
- 110 mg
- Dietary fiber
- 5.4g
6 servings per batch · ~368g each
Macro data sourced from USDA FoodData Central
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How much protein does Dijon Garlic Pork Tenderloin have per serving?
Each serving delivers 39g of protein and 428 calories with 14g fat and 41g carbs. This balanced macronutrient profile makes it a reliable dinner choice without excessive calories.
How long does Dijon Garlic Pork Tenderloin take to prepare?
This recipe is classified as quick prep on the stovetop and produces 6 servings in one batch. You're batch-prepping a full week's worth of dinners efficiently.
Is Dijon Garlic Pork Tenderloin good for muscle gain?
At 39g protein per serving with 41g carbs, this recipe provides moderate protein support and carbohydrate backing for training recovery. It's a solid option when alternating between higher-protein and balanced-macro meals throughout the week.
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