Cal Smart Pork Tenderloin with Savoury Caper Sauce
and Spinach-Wild Rice Pilaf
A complete and calorie-wise meal driven by the flavours of briny capers! Juicy pork tenderloin is seared and roasted, then finished off with a creamy pan sauce. Roasted veggies and savoury rice pilaf make it a wholesome meal for any night of the week.
Calorie Smart (650kcal or less) is based on a per-serving calculation of the recipe's kilocalorie amount.
Produced in a facility that processes milk, sesame, eggs, fish, shellfish, crustaceans, mustard, tree nuts, peanuts, wheat, soybean and sulphites.
Ingredients
340 g
Pork Tenderloin
½ cup
Wild Rice Medley
227 g
Brussels Sprouts
1 unit(s)
Carrot
1 unit(s)
Yellow Onion
28 g
Baby Spinach
1 tbsp
Cream Sauce Spice Blend
(Contains Wheat May contain Tree nuts, Milk, Mustard, Peanuts, Sesame, Soy, Sulphites)
1 tbsp
Zesty Garlic Blend
(Contains Sulphites)
30 g
Capers
(May contain Sulphites, Tree nuts, Milk)
1 tbsp
Chicken Stock Powder
(Contains Soy May contain Sesame, Sulphites, Wheat, Egg, Fish, Milk, Mustard)
Not included in your delivery
1 tsp
Butter*
1.5 tbsp
Oil*
0.13 tsp
Salt*
0.13 tsp
Pepper*
Nutrition Values
Utensils
Instructions
- Stir together stock powder, wild rice medley, 1 cup (2 cups) water and 1/8 tsp (1/4 tsp) salt in a medium pot. Bring to a boil over high heat.
- Once boiling, reduce heat to medium-low. Cover and cook until rice is tender and liquid is absorbed, 20-24 min.
Remove the pot from heat. Set aside, still covered.
- Halve Brussels sprouts (if larger, quarter them).
- Peel, then slice carrot into 1/4-inch rounds.
- Peel and cut half the onion into 1/2-inch slices. Cut remaining onion into 1/4-inch pieces.
- Add Brussels sprouts, carrots, sliced onions, half the Zesty Garlic Blend, 1 tbsp (2 tbsp) oil and 2 tbsp (4 tbsp) water to an unlined baking sheet. Season with salt and pepper. Toss to coat.
- Roast in the bottom of the oven, stirring halfway, until tender and golden, 20-24 min.
- Roughly chop spinach.
- Drain capers.
- Heat a medium non-stick pan over medium-high heat (use large pan for 4 ppl).
- While pan heats, pat pork dry with paper towel. Season with remaining Zesty Garlic Blend, salt and pepper.
- When hot, add 1/2 tbsp (1 tbsp) oil, then pork. Pan-fry until golden, 6-8 min.
- Transfer pork to a parchment-lined baking sheet. Roast in the top of the oven until cooked through, 14-18 min.
- When pork and veggies are almost done, reheat the same pan over medium-low.
- Add capers, remaining onions and 1 tsp (2 tsp) butter. (TIP: Add half the capers if you prefer a less briney sauce!) Cook, stirring often, until onions begin to soften, 1-2 min.
- Sprinkle over Cream Sauce Spice Blend and stir to coat.
- Slowly add 1/2 cup (1 cup) water and 1/8 tsp (1/4 tsp) sugar. Cook, stirring often, until lightly thickened, 1-2 min.
- Fluff rice with a fork. Add spinach. Stir until wilted, 30 sec.
- Thinly slice pork.
- Divide rice, veggies and pork between plates.
- Spoon caper sauce over pork.
If you've opted to get pork tenderloin, sear it in the same way the recipe instructs you to sear the pork chops. Increase sear time to 6-8 min, then increase the roast time to 14-18-min.**
