Soy Dijon Pork Tenderloin
This Soy Dijon Pork Tenderloin delivers 36g protein and 381 calories per serving in just 4 servings — a calorie-efficient protein source. Quick stovetop prep means you're plating in one session; pair with rice or vegetables to hit your carb targets for the day. Lean pork keeps you full without pushing calories when you're in a deficit.
Ingredients
- •Pork Tenderloin, Boneless(605g)
The leanest pork cut. Do not confuse with pork loin (wider, fattier).
- •Mustard, Dijon(30g)
Dijon mustard — Grey Poupon or store brand. Spicier than yellow mustard.
- •Soy Sauce, Low Sodium(30g)
- •Olive oil(45g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Brown sugar(15g)
- •Garlic(60g)
- •10-15 cranks freshly cracked pepper ($0.05)
- •Unsalted Butter(15g)
- •Mustard, Dijon(15g)
Dijon mustard — Grey Poupon or store brand. Spicier than yellow mustard.
- •Brown sugar(15g)
- •Vegetable Broth, Low Sodium(240g)
Instructions
- 1Stir together the Dijon mustard, soy sauce, olive oil, brown sugar, minced garlic, and pepper in a bowl. Place the pork tenderloin and marinade into a large zip-top bag, massage to coat all surfaces, and refrigerate for at least 2 hours.
- 2Heat 1 tablespoon olive oil in a large skillet over medium-high heat until the surface looks wavy, about 2–3 minutes. Remove excess marinade from the tenderloin and add it to the skillet. Cook 5 minutes per side until golden brown on all surfaces.
- 3Preheat the oven to 400°F. Transfer the browned tenderloin to a foil-lined baking sheet and bake for 25–30 minutes until the internal temperature reaches 145°F when measured at the thickest point.
- 4While the tenderloin bakes, add the butter to the still-warm skillet (off heat) and allow it to melt. Add 1 tablespoon Dijon mustard, 1 tablespoon brown sugar, and the vegetable broth. Place over medium heat and whisk for 1–2 minutes until browned bits dissolve from the skillet bottom.
- 5Simmer the pan sauce over medium heat for 15–20 minutes, whisking occasionally, until reduced by half and slightly thickened.
- 6Remove the tenderloin from the oven and rest for 5–10 minutes. Slice into 12–16 pieces.
- 7Divide the sliced pork evenly into 4 airtight containers while hot. Pour the pan sauce evenly over each portion and seal.
- 8Refrigerate for up to 4 days. Reheat gently in a skillet over medium-low heat for 3–4 minutes until warmed through before serving.
Nutrition — Per Serving
381
calories
36g
protein
21g
fat
- Carbohydrates
- 21g
- Saturated fat
- 3.0g
- Sodium
- 704 mg
- Dietary fiber
- 1.6g
4 servings per batch · ~268g each
Macro data sourced from USDA FoodData Central
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Set up your profile to unlockCommon questions
How much protein does Soy Dijon Pork Tenderloin have per serving?
Each serving delivers 36g of protein for 381 calories, with 21g fat and 21g carbs. The high protein-to-calorie ratio makes this efficient for hitting daily protein targets without overfeeding.
How long does Soy Dijon Pork Tenderloin take to prep?
This is a quick prep recipe that yields 4 servings on the stovetop, so you can knock out half a week of dinners in one cooking session. Active time is minimal relative to the number of meals produced.
Is Soy Dijon Pork Tenderloin good for muscle gain?
At 36g protein and 381 calories per serving, this recipe works as a lean protein base during muscle gain phases where you're watching calorie creep. Pair it with additional carbs post-workout to maximize the protein utilization.
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