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
- 1Pat the pork tenderloin dry with paper towels and season all sides evenly with salt and pepper.
- 2In a small bowl, whisk together the honey, whole grain mustard, Dijon mustard, minced fresh garlic, and 1 tablespoon olive oil until combined. Divide the sauce in half—reserve one portion for basting.
- 3Cut the Yukon Gold potatoes into ¾-inch cubes. Heat 1 tablespoon olive oil in a large skillet over medium-high heat for 1 minute until shimmering. Add the potatoes in a single layer, season with salt and pepper, and cook for 6–8 minutes, stirring occasionally, until the edges turn golden brown and crispy.
- 4Push the potatoes to the side of the skillet. Add the pork tenderloin to the empty space and sear for 2–3 minutes per side over medium-high heat, turning with tongs, until browned on all surfaces (the internal temperature does not need to reach final doneness yet).
- 5Brush the reserved sauce over the pork and sprinkle fresh rosemary evenly over the tenderloin and potatoes. Reduce heat to medium, cover the skillet with a lid or foil, and cook for 12–15 minutes until the potatoes are fork-tender.
- 6Remove the lid, add the fresh green beans around the pork and potatoes, re-cover, and continue cooking over medium heat for 6–10 minutes until the green beans are tender and the pork's internal temperature reaches 145°F when measured at the thickest point.
- 7Remove from heat and let the pork rest for 5 minutes. Slice the tenderloin and divide all components evenly into 6 airtight containers while hot.
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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