This is a dish I love with brown rice. It’s somewhat high in calories (399 per serving) but it is a very good source of protein (over 40 grams), reasonable source of fat (11.7 grams) and very little carbs (2.9 grams). Most of all though, it tastes very good to me. I used to use sunflower oil or olive oil to prepare the pork and the onions. I recently replaced the oil with a homemade vegetable broth and I cannot tell the difference.
Pork Tenderloin in Wine
- 1.5 lbs. pork tenderloin, thinly sliced
- 1 Tbsps ground coriander
- 1/2 tsps granulated sugar
- Salt to taste – OPTIONAL
- Black Pepper, 1 teaspoon or to taste
- Red chili flakes, 1 tablespoon or to taste – OPTIONAL
- 1/2 cup vegetable broth, preferably homemade or a low- or no-sodium option
- 2 medium onions, chopped into thin large rings
- 10 oz. dry red wine, preferably a Rioja (or at least anything but Pinot Noir)
Mix the coriander, sugar, salt, black pepper (and red chili flakes if using it). In a gallon size freezer bag or in a dish with a cover, marinade the pork and the spice mixture. Refrigerate for at least 1 hour up to 4 hours.
Preheat the oven to 325 Fahrenheit.
In a wok or a large flat saucepan, heat the vegetable broth on high and saute the pork, stirring frequently until the pork lightly browns. (It won’t brown like it would when you fry it but it will start showing a darker shade of white. The purpose of this is to lock the juices so if you can’t tell, just saute it on high heat for 8 minutes)
Transfer the pork in an oven-safe dish (that has a cover).
With the remaining juices in the pan, saute the onions. If there are no juices left, add more broth. Saute the onions, stirring occasionally on high heat, for about 5 minutes. Add the wine and stir. Salt and pepper to taste. Once the wine starts bubbling, pour the onion mixture over the pork. Cover and bake for 1 hour.
- This dish goes well with brown rice but if you are on 20/20 like I am, skip the rice, as the calories would push or even exceed 500 calories with the rice. Maybe during maintenance then.
- If you are not a big coriander fan OR if this is the first time you are using coriander, try 1 teaspoon to see if you are OK with it. It is a mild spice but I’ve heard some people thinking it is strong.
Here is the nutritional information, courtesy of Spark People recipe calculator. I didn’t use salt in the dish and I used more red chili flakes than I prescribed (I like it too much):