Spice-rubbed pork medallions
0
- Prep Time5 min
- Total Time5 min
- Makes4 servings
Ingredients
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
Instructions
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.
