Recipe of the Month - February 2010
Fennel Crusted Pork Tenderloin
with Roasted Root Vegetables
3/4 pound parsnips, peeled and cut into 3-inch sticks
3/4 pound carrots, peeled and cut into 3-inch sticks
1 medium red onion, cut into 1/2-inch wedges
2 tablespoons plus 2 teaspoons olive oil
Kosher salt and black pepper
1 to 1-1/4 pound pork tenderloin
2 tablespoons fennel seeds, crushed
3/4 cup apple cider
2 teaspoons honey
Heat oven to 400 degrees F. On a large rimmed baking sheet, toss the carrots, parsnips, onion, 2 tablespoons of the oil, 1/2 teaspoon salt, and 1/4 teaspoon pepper. Roast for 20 minutes.
Meanwhile, season the pork with 1/2 teaspoon salt and 1/4 teaspoon pepper and coat with the fennel seeds. Heat the remaining 2 teaspoons of oil in a large skillet over medium-high heat. Cook the pork, turning occasionally, until browned on all sides, 6 to 8 minutes.
Transfer the pork to the baking sheet with the vegetables and roast until the pork is cooked through and the vegetables are tender, 16 to 20 minutes more. Let the pork rest for at least 5 minutes before slicing.
- Meanwhile, wipe out the skillet, add the cider and honey, and whisk to combine. Boil until reduced by half, 4 to 6 minutes. Serve with the pork and vegetables.
Yield: Makes 4 servings
Per Serving: 400 calories; 15g fat (3g saturated fat); 92mg cholesterol; 620mg sodium; 32g protein; 35g carbohydrates; 8g fiber; 3mg iron; 106mg calcium
WAC Fun Food Fact of the Month
Nutrients in a carrot are better absorbed when roasted with a little olive oil. Beta carotene is the nutrient that gives carrots their orange color. One parsnip contains 25% of a woman’s fiber needs for the day.