Spice-rubbed pork medallions


  • Prep Time5 mins
  • Total Time5 mins
  • Makes4 servings
*PLUS Cooking time: 12 minutes


  • 1 pork tenderloin, about 375 g

  • 1 tsp ground coriander

  • 1 tsp ground cumin

  • 1/2 tsp paprika

  • 1/2 tsp garlic powder

  • 1 tbsp vegetable oil

  • 1/4 cup mango chutney

  • 2 tbsp water


  • Cut tenderloin into 1-inch (2.5-cm) rounds. In a small bowl, mix spices together and rub evenly over pork. Heat oil in a large non-stick frying pan set over medium heat. Add pork and sauté until lightly browned, from 5 to 6 minutes per side.

  • Push pork to one side of pan and add chutney and water. Stir until blended. Then stir with pork until evenly coated, from 2 to 3 minutes. Serve with rice or potatoes, and asparagus or other green vegetable.

Nutrition (per serving)

Calories 176, Protein 20.6g, Carbohydrates 10g, Fat 5.7g, Fibre 0.3g.

A coating of seasonings and a hit of chutney create amazing tastes for lean pork tenderloin.