Pork Tenderloin with Red Wine Sauce and Potatoes
Healthy, because
Even smarter
Nutritional values
Pork loin is a thin muscle strand below the spine of the pig. As this is muscle meat, it is relatively low in fat and therefore relatively low in calories. Potatoes score points for satiating fibre and vitamin C for a healthy immune system.
Pork as well as alcohol should not be a daily part of a healthy diet. However, it is okay to enjoy these ingredients in moderation, as in this recipe for pork tenderloin at Christmas or any other festive occasion. You can also prepare the sauce without red wine. Instead of red wine, use 100 millilitres more meat stock and 150 millilitres red grape juice.
(Percentage of daily recommendation)
| Calorie | 449 cal. | (21 %) | ||
| Protein | 50 g | (51 %) | ||
| Fat | 10 g | (9 %) | ||
| Carbohydrates | 30 g | (20 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.2 g | (17 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.7 μg | (4 %) | ||
| Vitamin E | 6.8 mg | (57 %) | ||
| Vitamin K | 21.1 μg | (35 %) | ||
| Vitamin B₁ | 2 mg | (200 %) | ||
| Vitamin B₂ | 0.7 mg | (64 %) | ||
| Niacin | 24.3 mg | (203 %) | ||
| Vitamin B₆ | 1.6 mg | (114 %) | ||
| Folate | 98 μg | (33 %) | ||
| Pantothenic acid | 3.2 mg | (53 %) | ||
| Biotin | 21.5 μg | (48 %) | ||
| Vitamin B₁₂ | 4 μg | (133 %) | ||
| Vitamin C | 150 mg | (158 %) | ||
| Potassium | 1,750 mg | (44 %) | ||
| Calcium | 60 mg | (6 %) | ||
| Magnesium | 111 mg | (37 %) | ||
| Iron | 5.6 mg | (37 %) | ||
| Iodine | 22 μg | (11 %) | ||
| Zinc | 5.1 mg | (64 %) | ||
| Saturated fatty acids | 2.2 g | |||
| Uric acid | 366 mg | |||
| Cholesterol | 110 mg | |||
| Complete sugar | 6 g |
Ingredients
- Ingredients
- 800 grams Pork loin (trimmed)
- 2 onions
- 2 red Bell pepper
- 150 grams button Mushroom
- salt
- peppers (freshly ground)
- 2 Tbsps vegetable oil
- 1 Tbsp Tomato paste
- 250 milliliters Red wine
- 250 milliliters Beef broth
- 6 sprigs thyme
- 600 grams waxy potatoes
Preparation steps
Rinse the pork loin and pat dry. Peel and dice the onions. Rinse the peppers, halve, trim, and cut into pieces. Clean the mushrooms and halve or quarter depending on the size.
Season the pork with salt, and brown in a roasting pan with some oil. Remove from the pan, and sauté the onions in the drippings. Stir in the tomato paste and deglaze with half of the red wine. Let it reduce until almost evaporated, then add the remaining wine. Add the broth, and return the meat to the pan. Cover and simmer gently for 1 hour. Add more broth if needed during cooking. Add the peppers, mushrooms, and thyme to the sauce during the last 20 minutes of cooking.
Peel the potatoes and dice into pieces. Boil in salted water for 20 minutes, or until soft.
Season the sauce to taste. Simmer to reduce if necessary (or use a cornstarch slurry). Serve the sauce on the side with the sliced pork, and the cooked potatoes.
