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, 2 tablespoons olive oil, brown sugar, pepper, and minced garlic in a bowl. Place the pork tenderloin and prepared dijon marinade into a large zip top bag. Massage the bag to make sure the marinade covers all surface of the tenderloin. Refrigerate for at least two hours.
- 2When ready to prepare the tenderloin, heat 1 tablespoon of olive oil in a large skillet over medium heat. Preheat the oven to 400 degrees. Remove the excess marinade from the tenderloin and then when the oil in the skillet is hot (it should look wavy on the surface), add the tenderloin to the skillet. Cook the tenderloin for about five minutes on each side or until golden brown. Remove the skillet from the heat.
- 3Transfer the browned tenderloin to a baking sheet lined with foil. Bake the tenderloin in the preheated oven for 30 minutes or until the internal temperature reaches 145 degrees.
- 4While the tenderloin is baking, prepare the pan sauce. Add the butter to the still warm skillet (heat off) and allow it to melt. Either add 1/4 cup of the marinade or 1 tablespoon each of dijon and brown sugar to the skillet. Also add 1 cup of vegetable broth. Place the skillet over medium heat and whisk the mixture until all of the browned bits on the bottom of the skillet have dissolved off. Allow the mixture to simmer, whisking occasionally, until the volume has reduced by about half (about 15-20 min). NOTE: Never re-use the raw, uncooked marinade and never marinate at room temperature.
- 5When the tenderloin is finished, allow it to rest for 5-10 minutes before slicing. Spoon some of the pan sauce over top and slice into 12-16 pieces. Serve with more pan sauce.
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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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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