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StovetopComplexity

Stuffed Pork Tenderloin

This Stuffed Pork Tenderloin delivers 63g protein and 629 calories per serving — a high-protein centerpiece that holds carbs and fat in one component. 4 servings batch-prep quickly on the stovetop, letting you simplify dinner prep by cooking complete meals rather than separate proteins and sides. Built for anyone bulking who needs single-pan efficiency without sacrificing protein volume.

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Ingredients

4 servings
  • Tomatoes, Sun-Dried, Packed In Oil(80g)
  • Yellow Onion
  • Olive oil(45g)

    Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.

  • Sage, Fresh(5g)
  • Rosemary, Fresh(3g)
  • 1 teaspoon kosher salt (divided)
  • 3/4 teaspoon ground black pepper (divided)
  • Spinach(142g)
  • Garlic(180g)
  • Parmesan Cheese(80g)

    Grated Parmesan — the shelf-stable canister is fine for cooking.

  • Pork Tenderloin, Boneless(907g)

    The leanest pork cut. Do not confuse with pork loin (wider, fattier).

  • Prosciutto, Cured, Sliced(57g)
  • Wine, White, Dry(120g)

    Any carton chicken broth labeled "low sodium." Swanson or store brand.

  • Low Sodium Chicken Broth(120g)

    Any carton chicken broth labeled "low sodium." Swanson or store brand.

  • Lemon Juice, Fresh(30g)
  • Unsalted Butter(15g)
  • Lemon Juice, Fresh
  • Parsley, Fresh

Instructions

  1. 1Place a rack in the center of your oven and preheat the oven to 375 degrees F.
  2. 2Place the sun-dried tomatoes in a bowl and cover with hot water to rehydrate. Let rest 5 minutes.
  3. 3While the tomatoes rehydrate, dice the onion. Then, drain the sun-dried, pat dry, and finely chop.
  4. 4In a large (12-inch), oven-safe skillet, heat 2 tablespoons of the oil over medium-high heat. Add the onions, ½ teaspoon sage, rosemary, ½ teaspoon salt, and ¼ teaspoon black pepper. Sauté until the onions soften and begin to brown, about 5 minutes.
  5. 5Add the spinach a few handfuls at a time, stirring so that it wilts down.
  6. 6Once the spinach has wilted, stir in the garlic and sun-dried tomatoes. Cook until fragrant being careful that the garlic doesn’t burn, about 1 minute.
  7. 7Turn off the heat. Stir in the Parmesan. Transfer the filling to a plate and let cool slightly. With a paper towel, carefully wipe out the skillet and keep it handy.
  8. 8Cut away and discard the silver skin from the pork tenderloin. Butterfly the pork by cutting a slit down the tenderloin lengthwise, but don't quite slice it all the way through. The 2 sides should remain attached.
  9. 9Open the pork tenderloin flat like a book and cover it with a large sheet of plastic wrap. Lightly pound it to an even, ½-inch thickness.
  10. 10Cover the tenderloin with a single layer of overlapping prosciutto slices.
  11. 11Spoon the spinach filling evenly on the cut side of the pork.
  12. 12Starting with a long edge, roll it up jelly-roll style. Secure the seam with toothpicks (you’ll need 6-7), inserting the toothpicks parallel to the meat so that they lay flat. Season the outside with the remaining 1/2 teaspoon salt and 1/4 teaspoon pepper.
  13. 13In the same skillet, heat the remaining 1 tablespoon oil over medium heat until oil is hot but not smoking. Swirl the pan to coat, then place tenderloin in the skillet, toothpick-side up. Transfer to oven and roast for 15 minutes.
  14. 14Remove the skillet from the oven, flip pork over and continue roasting until meat reaches 135 to 140 degrees on an instant read thermometer at the thickest part of the meat, about 10 to 12 minutes longer. Transfer to a cutting board, cover, and let rest for 10 minutes (the carry-over cooking will bring the meat up to 145 degrees F).
  15. 15Make the sauce: return the same skillet to medium heat, then stir in the white wine and remaining ½ teaspoon sage, scraping up the browned bits on the bottom of the pan. Let the wine reduce by half, then stir in the broth and lemon juice.
  16. 16Increase the heat to medium-high heat and cook until slightly thickened, about 5 minutes more. Stir in the butter. Taste and add additional salt and pepper as desired.
  17. 17To serve, cut the pork into rings and top with a spoonful of the sauce and a squeeze of additional lemon juice and a sprinkle of parsley if desired. Enjoy hot.

Nutrition — Per Serving

629

calories

63g

protein

34g

fat

Carbohydrates
25g
Saturated fat
7.7g
Sodium
783 mg
Dietary fiber
3.0g

4 servings per batch · ~446g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Stuffed Pork Tenderloin have per serving?

Each serving packs 63g of protein and 629 calories with 34g fat and 25g carbs. This is one of the highest single-serving protein amounts in the PrepForge library.

How long does Stuffed Pork Tenderloin take to prep?

Despite being marked quick prep, this recipe yields 4 servings, so you're prepping 4 high-protein dinners in one stovetop session. That's efficient meal prep for hitters targeting 60g+ protein meals.

Is Stuffed Pork Tenderloin good for muscle gain?

At 63g protein per serving, Stuffed Pork Tenderloin directly supports muscle gain phases where protein intake is the limiting factor. The 25g carbs provide adequate post-workout carbohydrates to pair with the massive protein load.

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