Eat fish. Eat chicken. Avoid red meats. That seems to be the mantra for today’s health conscious families. But another healthy option – one low in calories and fat, but with dynamite flavor – is pork. Specifically, a pork tenderloin.
As is my wont, I was rummaging through the meat department at Kroger’s, casing the joint for good buys and ideas for that evening’s entrée when I saw a pound and a half pork tenderloin on sale. I put it in my basket, cooked it that night and it was delicious. There are many ways to prepare a pork tenderloin, a cut which comes from the loin that runs from the hip of the hog to the shoulder. Since that muscle is used very little, it is extremely tender – the filet mignon of the pork.
But because a tenderloin has no fat to speak of, it is enhanced in flavor with a marinade and it’s essential that you don’t overcook it.
The grocery stores these days sell meats, including pork and beef tenderloins, that have been pre-seasoned by the grocery guys and they are nasty. I find them inedible. Avoid those at all costs. It’s a “time saving” gimmick, but it only takes a minute or two to come up with your own marinade.
Here’s how I prepared mine.
I used a quarter cup soy sauce, a quarter cup of olive oil, a quarter cup of light brown sugar, a half-teaspoon of garlic powder, a half-teaspoon of seasoned salt, Kosher salt, coarsely ground pepper, and a splash of water to help blend.
Next, I put the tenderloin and marinade in a Zip-Loc that morning and it was ready for the hot oven that night. Marinades work best within a 6-12 hour time frame.
Heat the oven to 450 including the pan you will cook in. A large, cast iron frying pan is ideal, but a porcelain or metal pan will work as well.
When the pan and oven are both heated, after about 10 minutes, remove the loin from the marinade and put in the skillet. Cook 10 minutes, remove and flip, then cook another 10 to 15 minutes. Check the internal temperature, which should be between 140 and 145 degrees. Do not overcook! Remove the tenderloin and allow it to rest for 10 minutes, then slice and serve. If you have leftovers, thinly sliced tenderloin sandwiches the next day are superb.
Don’t forget about pork, the other white meat, especially the pork tenderloin.
Marinated Pork Tenderloin
1 ½ pound tenderloin
¼ cup soy sauce
¼ cup light brown sugar
¼ cup olive oil
½ teaspoon garlic powder
½ teaspoon seasoned salt
1 tablespoon water
1 teaspoon kosher salt
½ teaspoon ground pepper