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Pork tenderloin with pineapple chutney

  • Gluten Free Diet

    Excludes foods containing gluten, such as wheat, barley, rye and their by-products.

  • Dairy Free Diet

    Excludes foods such as milk, yoghurt, cheese and their by-products.

  • Egg Free Diet

    It is usually followed when someone is allergic to this food.

  • Nuts Free Diet

    It is usually followed when someone is allergic to nuts.

Method

For the chutney

  • Place a deep frying pan on heat and add the water, sugar, chili pepper, turmeric, curry, cardamom pods, cinnamon stick, the onion finely chopped, balsamic cream, and salt.
  • Cut the edges of the pineapple and with a knife, remove its peel all around.
  • Slightly cut the flesh into diagonal strips to remove the black “eyes” of the pineapple.
  • Cut the pineapple, remove the core, and chop its flesh into small pieces.
  • Add the pineapple into the frying pan and transfer over medium heat. Simmer for 15 minutes.

For the pork tenderloin

  • Preheat the oven to 180ο C (350ο F) set to fan.
  • Place a frying pan on heat and let it get very hot.
  • Season the tenderloin with salt, pepper, drizzle 2 tablespoons olive oil, and add it to the hot frying pan.
  • Add 1 tablespoon olive oil, the rosemary, the garlic, and sauté until the tenderloin is golden brown on all sides.
  • Remove from the heat, add the balsamic cream, and mix.
  • Transfer into a baking pan with a rack and roast for 12-15 minutes.
  • Serve with bulgur wheat, mint, rosemary, olive oil, and pepper.
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Nutritional
Chart

Nutrition information per portion

245
Calories (kcal)
12 %

Calories

Shows how much energy food releases to our bodies. Daily caloric intake depends mainly on the person’s weight, sex and physical activity level. An average individual needs about 2000 kcal / day.

3.3
Total Fat (g)
5 %

Fatty Acids

Are essential to give energy to the body while helping to maintain the body temperature. They are divided into saturated "bad" fats and unsaturated "good" fats.

1.1
Saturated Fat (g)
6 %

Saturated Fats

Known as "bad" fats are mainly found in animal foods. It is important to check and control on a daily basis the amount you consume.

37.0
Total Carbs (g)
14 %

Carbohydrates

The main source of energy for the body. Great sources are the bread, cereals and pasta. Use complex carbohydrates as they make you feel satiated while they have higher nutritional value.

35.0
Sugars (g)
39 %

Sugars

Try to consume sugars from raw foods and limit processed sugar. It is important to check the labels of the products you buy so you can calculate how much you consume daily.

15.0
Protein (g)
30 %

Protein

It is necessary for the muscle growth and helps the cells to function well. You can find it in meat, fish, dairy, eggs, pulses, nuts and seeds.

2.7
Fibre (g)
11 %

Fibers

They are mainly found in plant foods and they can help regulate a good bowel movement while maintaining a balanced weight. Aim for at least 25 grams of fiber daily.

0.65
Sodium (g)
11 %

Salt

A small amount of salt daily is necessary for the body. Be careful though not to overdo it and not to exceed 6 grams of salt daily

*Based on an adult’s daily reference intake of 2000 kcal.

*The nutritional chart and the symbols refer to the basic recipe and not to the serving suggestions.

*To calculate nutritional table data, we use software by Nutritics logo 917a1b6ba55874b5d139866e10c236ccff8cbaa226cb4c05ba54efca0b20cc63

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