Fennel Crusted Pork Tenderloin |
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Prep Time: 30 Minutes Cook Time: 20 Minutes |
Ready In: 50 Minutes Servings: 4 |
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From Cooking Light. Per serving: 168 calories, 5.7 g fat, 24.9 g protein, 3.5 g carb, 0.9 g fiber, 74 mg cholesterol Ingredients:
2 tablespoons fennel seeds |
1 tablespoon coriander seed |
6 tablespoons fat-free chicken broth, divided |
1 tablespoon worcestershire sauce |
1 teaspoon minced garlic |
1/4 teaspoon salt |
1/8 teaspoon pepper |
1 (1 lb) pork tenderloin, trimmed |
2 teaspoons olive oil |
Directions:
1. Put fennel and coriander in a spice or coffee grinder; process until coarsely ground.
2. Place spice mixture in the container of a blender or food processor; add 2 tablespoons broth, worcestershire sauce, garlic, salt, and pepper; process until well blended.
3. Slice tenderloin horizontally into 2 equal pieces.
4. Slice each piece of pork lengthwise, cutting to, but not through the other side; open flat.
5. Rub spice mixture over pork.
6. Heat oil in a nonstick skillet over medium heat.
7. Add pork to skillet; cook 5 minutes on each side or until done.
8. Remove pork to a plate; keep warm.
9. Add 1/4 cup broth to pan; cook until liquid almost evaporates, scraping pan to loosen browned bits.
10. Pour over pork and serve.
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