Pork Tenderloin with Red Onion CompoteOur dietitians' favourite
This recipe is taken from the 2013 Milk Calendar. Whether freshly harvested or out of cold storage, red onions can take centre stage in this sweet and tangy compote paired with tender, moist sear-roasted pork tenderloin that’s quick and easy to make. Serve green and yellow beans and roasted potatoes on the side.
- Prep: 10 min
- Cooking: 15 min
- 1 lb (500 g) pork tenderloin (about 1 large)
- Salt and pepper
- 1 tbsp (15 mL) butter
- 1 large red onion halved lengthwise and thinly sliced crosswise
- 1/2 tsp (2 mL) dried rosemary crumbled
- 1 tbsp (15 mL) all-purpose flour
- 1 cup (250 mL) milk
- 2 tbsp (30 mL) cider vinegar
- 1 tbsp (15 mL) pure maple syrup or liquid honey
- Chopped fresh parsley
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Preheat oven to 400°F (200°C).
Cut pork tenderloin into 1-inch (2.5 cm) thick medallions; sprinkle with a pinch each salt and pepper.
Heat a large skillet over medium-high heat. Add butter and swirl to coat pan. Brown pork, turning once, for 1 min per side or until golden. Transfer to a rimmed baking sheet and roast in oven for 10 min or until just a hint of pink remains inside. Remove from oven, tent with foil and let rest for 5 min.
Meanwhile, add onion, rosemary and 1/4 tsp (1 mL) each salt and pepper to skillet and sauté for 2 min or until starting to soften. Reduce heat to medium-low and cook, stirring, for 8 min or until onions are very soft and lightly browned. Whisk flour into milk; gradually stir into pan. Simmer and stir for 3 min or until thickened. Stir in vinegar and syrup.
Spoon onions onto plate, top with pork and sprinkle with parsley.
Be sure to heat the skillet well before browning pork to get a nice sear on the outside and don’t try to turn the pork too soon or it will stick and tear. Take a peek without lifting the entire piece to check that it’s nicely browned before you flip it over.
Butterfly pork tenderloin and stuff with 1/2 cup (125 mL) fresh bread crumbs, 1/4 cup (60 mL) chopped dried apricots, 2 cloves minced garlic, salt and pepper; tie closed. Brown whole in the skillet, then roast for 25 min. Slice crosswise and serve with onion compote.
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Nutritional informationPer serving
Top 5 Nutrients
|Calcium:||9 % / 97 mg|
|Vitamin B12:||47 %|
|Vitamin B6:||58 %|