Sunday, July 28, 2019

Honey Mustard Pork Tenderloin with Bacon Broccoli Salad

Today we’re serving up a Primal+keto dinner you’ll put on the regular rotation for its flavor and ease: succulent pork tenderloin, made juicier and richer with a honey mustard marinade alongside a cool, crunchy broccoli salad with celery, radishes macadamia nuts and bacon.

Customize with your favorite marinade flavors as well as your veggies, nuts or seeds of choice. Midweek meals just got more delicious….

Servings: 3

Prep Time: 20 minutes

Cook Time: 30 minutes

Ingredients:

Pork:

Broccoli Salad:

  • 4 slices Bacon
  • 3 cups chopped Broccoli Florets
  • 2.5 Tbsp. Primal Kitchen Garlic Aioli Mayo
  • 1 Tbsp. Bacon Fat
  • 1/2 Tbsp. Lemon Juice
  • 3 Tbsp. Macadamia Nuts
  • 2 Tbsp. diced Red Onion
  • 1/2 cup Radishes, cut into matchsticks
  • 1/4 cup diced Celery

Instructions:

Preheat the oven to 375 degrees Fahrenheit. Once hot, place a seasoned and lightly oiled cast iron pan in the oven for 15-20 minutes until it is hot.

In a bowl, combine the Primal Kitchen Honey Mustard Dressing and Marinade, garlic, rosemary, and thyme. Taste the mixture and season accordingly with salt and pepper. Add the pork tenderloin and rub the marinade all over it. Allow the pork to marinate in the fridge for 15-30 minutes.

Once the pan is hot, set it over your stove top burner over medium-high heat. Lightly pat the pork dry with a paper towel and place the pork in the pan, making sure to slightly tuck the tail of the tenderloin under itself. Sear the pork for 2-3 minutes on each side, then place the pan into the oven. Remove the pork when it reaches your desired internal temperature, between 145-160 degrees. Spoon any extra juices from the pan over the pork and allow it to rest for 10-15 minutes before slicing.

(If you are preparing it on a grill, preheat one side of the grill over medium-high heat, and the other over low heat. Lightly oil the grill grate and pat the pork to remove any residual liquid. Place the pork on the side that’s set to medium-high heat and grill for 2-3 minutes on one side, then flip it over for an additional 2-3 minutes. Repeat this again and grill for an additional 1-3 minutes on each side, then transfer the pork to the side with the lower heat. Cover the grill and grill under the internal temperature reaches between 145-155 degrees. Since the tail is so much thinner than the rest of the tenderloin, slightly tuck the tail of the tenderloin under the rest of the pork when cooking to prevent the thinner end from overcooking and drying out.)

To make the broccoli salad, roast the bacon on a sheet pan at 375 degrees for about 20 minutes, or until it reaches the doneness of your liking. Roughly chop the bacon and set it aside. Reserve a tablespoon of the bacon fat for the next step.

Combine the Primal Kitchen Garlic Aioli Mayo with a tablespoon of bacon fat and the lemon juice. Toss the chopped broccoli with the mayo mixture and fold in the bacon, macadamia nuts, onions, radishes and celery. Season with salt and pepper to taste and serve with the pork tenderloin. Enjoy!

Nutrition Information (4 oz. Pork and 1/3 of Salad):

  • Calories: 506
  • Total Carbs: 12 grams
  • Net Carbs: 9 grams
  • Fat: 39 grams
  • Protein: 28 grams
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How To Cook Pork Chops

Wondering how to cook pork chops properly? Here’s the lowdown on all the different ways you can cook them to delicious perfection!

I don’t know about you, but it’s been my experience that cooking a pork chop can easily end up with a big piece of rubber on my plate. So I put a little time and effort into learning how to cook them properly and it really paid off! Here’s what I’ve learned.

A guide for how to cook pork chops properly every time.

©Magone/123RF.COM

IS PORK HEALTHY?

Pork can be healthy or very unhealthy, depending on how it’s prepared and/or served. A lean cut of pork, cooked properly and without too much added fat is considered perfectly fine for the average person looking to eat healthfully. And in fact, contains a wonderful dose of many essential vitamins as well as lean protein. What isn’t healthy, are fatty cuts such as bacon, pork that has been fried, or foods like pork sausage.

Now, before I get any angry comments, I realize there are those of you out there who don’t consider pork to be a clean meat at all. I get it. I do. But for those of you who do enjoy pork in your eating plan, here’s the low down on cooking your chops.

HOW LONG SHOULD YOU COOK PORK CHOPS?

This will depend greatly on the thickness of your chops as well as your method of cooking. On average, you’ll cook pork chops for about 23-25 minutes. But again, this will vary. The very best way to make sure your pork chops are cooked properly is to use a meat thermometer. Do not insert the thermometer close to the bone. Insert it into the meatiest part of the pork chop. When the thermometer reads 165 F., your pork chops are done. Do not eat pork chops that are not cooked to at least this temperature, or you will risk making yourself very sick. That said, anything too much higher will leave you with rubbery, tough-to-eat chops. So aim for that temperature and then remove them from the heat source.

HOW TO FRY PORK CHOPS

As stated above, pork in general shouldn’t be served with a ton of fat. I know this goes against the current mind-set of high-fat (keto/low carb) enthusiasts (I used to be one of them!) but for the average person not on a high-fat or keto diet, keep that fat low.

That being said, sometimes a fried pork chops is the only way to go. When I was eating meat, I would cut down on cooking fat by browning my pork chops in a light coat of oil to get that nice, golden brown color, and then continue cooking by baking them in the oven to finish them off. If you must fry your chops, this is probably the healthiest way to do it. Otherwise, your fat content will go up way too high. The other option is to cook your chops in an air fryer.

HOW TO COOK PORK CHOPS IN AN AIR FRYER

If you really want fried pork chops but don’t want all the fat, an air fryer is a great way to go! Again, you can start them in the pan with a light coat of oil if you wish, and then finish them off in an air fryer.

An overhead view of two pork chops stacked on top of each other with a sprig of fresh rosemary sitting next to them.

©Arinahabich/123RF.COM

HOW TO BAKE PORK CHOPS

Pork chops can become rubbery very easily in the oven due to over cooking. Baking pork chops is, in my experience, the hardest way to get a properly cooked chop because you don’t want to keep opening the oven door to check your chops. But if you really want to bake them from start to finish, I highly recommend a meat thermometer that you can leave in the oven that will display a temperature you can read through the glass in your oven door.

HOW TO GRILL PORK CHOPS

Gilling can be very different in the length of time it takes to cook a pork chop. You’ll want to grill on each side, long enough for the meat to easily release from the grill itself. Once it easily releases, it’s pretty much done. But again, you’ll want to check the temperature with a meat thermometer to be certain. The trick here is to cook evenly on both sides, much as you would in a skillet.

HOW TO MARINATE PORK CHOPS

Pork can be marinated anywhere from 2 to 8 hours. Tougher cuts of pork can marinate up to 12 hours. But chops are more tender and therefore don’t need to marinate as long.

The easiest way to marinate chops is to use a gallon-size, zipper-top, plastic bag. Put your chops into the bag with the marinade, give it a good toss and then let it sit flat in your fridge. In my experience, the longer the pork marinates, the better and more tender it is. But don’t go over the 8 hour mark or the meat can take on a not-so-desirable texture.

For more information on marinating different types of meat, check out this article here.

EASY PORK CHOP MARINADE

I have one recipe for pork marinade that works really well with chops. Just be sure to stay on the lower range for marinating time with this one. Find it here.

Clean Eating Caraway Seed Pork Chops Recipe

HEALTHY PORK CHOP RECIPES:

 

 

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