Pork as Part of a Nutritious Meal: Blueberry Sweet & Sour Pork Tenderloin

Pork is such a delicious meat, but it is hard for people to remember sometimes that pork offers lots of delicious cuts that are low fat and healthy- it’s not all bacon and ribs (although these are delicious options). Pork loin center steaks, pork rib roasts , pork shoulder blade boneless chops, pork sirloin steak, and pork rib chops are all cuts of meat that contain less fat than a skinless chicken thigh. The reason why I am pointing this out is to show consumers that although you might think of chicken as the gold standard of leanness, there are lots of other meats out there that are nutritious and low in fat. In fact, pork tenderloin has only 1.3 grams of total fat.

In addition to its leanness, pork contains lots of important nutrients that are essential as part of a healthy lifestyle. Pork contains Protein, vitamin B12 & B6, thiamine, niacin, selenium, zinc and phosphorous, iron, magnesium and potassium which are all required for normal development and growth.

One of my favourite recipes at the moment is the Blueberry Sweet & Soy Pork Tenderloin- I think the reason why I find this dish so delectable is that it is not at all what I was expecting it to be. You see I am personally not a big fan of sweet tasting meals; however the mixture of pork, blueberry and soy sauce gave this dish the perfect balance of sweet and savoury! This pork tenderloin is wonderful served with a salad and red wine vinaigrette dressing. This healthy and delicious meal would be great to serve at a dinner party and will be sure to impress, see the recipe below.

Blueberry Sweet & Sour Pork Tenderloin

Yield: Serves 6
Cooking Time: 20 – 25 min
Preparation Time: 5 min


1 cup (250 mL) Blueberry jam or jelly
1/4 cup (50 mL) lemon juice
2 Tbsp (30 mL) fresh ginger, grated
4 cloves garlic, minced
2 Tbsp (30 mL) canola oil
1/3 cup (75 mL) reduced-sodium soy sauce
2 Canadian pork tenderloins (12 oz / 375 g each)

Cooking Instructions

1)      In an airtight container or sealable plastic bag, combine Blueberry jam or jelly, lemon juice, ginger, garlic, oil and soy sauce. Set aside 1/2 cup (125 mL) of the sauce for serving. Add pork tenderloins to the container and marinate 2-24 hours in the refrigerator.

2)      Pre-heat oven to 400°F (200°C). Discard marinade and place tenderloins on a foil-lined baking sheet. Bake for 20-25 minutes, or until internal temperature reaches 155°F (68°C). Remove from oven; tent loosely with foil (internal temperature will rise to160°F/71°C).

3)      Heat reserved sauce in a small saucepan and serve drizzled over sliced pork tenderloin.

Tip: Serve with roasted potatoes and seasonal vegetables or on top of a salad with red wine vinaigrette.

Nutrition Information (per 1 person serving): Calories 155, Carbohydrate 11g, Fibre 1g, Protein 15g, Fat 5g (1g saturated)

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s