Pan-Fried Pork with Olive TapenadeOur dietitians' favourite
This recipe is taken from the 2015 Milk Calendar. If you usually buy pork chops, why not try pork tenderloin for a change? Cut into medallions, and the meat is cooked in a flash.
- Prep: 10 min
- Cooking: 10 min
- 1 pork tenderloin sliced into 1-inch (2.5 cm) thick round pieces
- 1/2 tsp (2 mL) paprika
- 1/4 tsp (1 mL) salt
- 1/4 tsp (1 mL) pepper
- 2 tbsp (30 mL) butter divided
- 1/4 cup (60 mL) finely diced onion
- 2 cloves garlic minced
- 1 tsp (5 mL) dried thyme
- 2 tsp (10 mL) all-purpose flour
- 1 cup (250 mL) Milk
- 1/3 cup (75 mL) pitted black olives quartered
- 1/4 cup (60 mL) sun-dried tomatoes thinly sliced
- 1 tbsp (15 mL) capers drained
- 1/2 cup (125 mL) finely chopped parsley
- Salt and pepper
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Sprinkle both sides of pork with paprika, salt and pepper. In a large non-stick skillet, melt 1 tbsp (15 mL) butter over medium-high heat. Add pork; cook 2 to 3 min per side until barely pink. Remove to a plate; cover to keep warm.
In the same pan, melt remaining butter over medium heat. Add onion, garlic and thyme; cook just until onion is tender, about 2 min.
Sprinkle with flour; whisk to combine. Gradually whisk in milk. Bring to a boil and reduce heat. Whisk for 2 to 3 min until smooth and thickened. Stir in olives, sun-dried tomatoes, capers and parsley. Season with salt and pepper. Return any juices on plate to sauce; heat through. Serve pork with sauce spooned over top.
Pork tenderloin is super tender, so don’t overcook (just until barely pink) as it will toughen.
Add spice and use chili-flecked olives available in the deli section.
Try chicken instead of pork.
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Nutritional informationPer serving
Top 5 Nutrients
|Calcium:||10 % / 113 mg|
|Vitamin B12:||49 %|
|Vitamin B6:||59 %|