Pan-Fried Pork with Olive Tapenade
Our 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
Ingredients
- 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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Preparation
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.
Tips
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 information
Per serving| Energy: | 256 Calories |
| Protein: | 30 g |
| Carbohydrate: | 9 g |
| Fat: | 11 g |
| Fibre: | 1.5 g |
| Sodium: | 401 mg |
Top 5 Nutrients
| (% DV*) | |
|---|---|
| Calcium: | 10 % / 113 mg |
| Thiamin: | 102 % |
| Selenium: | 82 % |
| Vitamin B6: | 59 % |
| Vitamin B12: | 49 % |
