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Sheet Pan Pork Tenderloin With Greek Vegetables

By Carolyn Williams, PhD, RD | August 27, 2019 | Rally Health

While it’s the Mediterranean flavors that make this dish special, a serving also provides 32 grams of lean protein and plenty of vegetables to help you meet the federal government’s daily nutrition recommendations. Marinate the pork for at least one hour; you can also soak it for up to 24 hours, in the refrigerator, if needed. Serve with a whole grain like quinoa, or pair with lightly tossed salad greens. 

Serves 4

Ingredients

1 (1¼-lb.) pork tenderloin

6 Tbsp. low-sodium soy sauce

3 Tbsp. olive oil, divided 

2  Tbsp. balsamic vinegar

1 tsp. brown sugar or maple syrup

2 tsp. fresh rosemary, chopped

½ tsp. dry mustard

1 tsp. minced garlic

1½  cups zucchini slices (about 1 large zucchinis)

1½  cups yellow squash slices (about 2 squashes)

1 cup cherry tomatoes

1 tsp. Greek seasoning

½ tsp. garlic powder

¼ cup crumbled feta cheese 

Cooking spray

Instructions

  1. Whisk soy sauce, 1 Tbsp. olive oil, vinegar, brown sugar, rosemary, dry mustard, and garlic in a small bowl. Measure out 3 Tbsp. of mixture into a different small bowl and set aside. Place pork tenderloin in a large zip-top plastic bag; add rest of soy sauce mixture. Seal bag and marinate in refrigerate at least one hour. 
  2. Preheat oven to 425 degrees.
  3. Toss squash, zucchini, and tomatoes with remaining 2 Tbsp. oil. Sprinkle with Greek seasoning and garlic powder. Set aside.
  4. Line a large rimmed sheet pan with foil. Lightly coat one side with cooking spray. Remove tenderloin from bag, and place on area of foil-lined sheet pan with cooking spray, discarding marinade.  Bake 25 to 30 minutes or until desired degree of doneness.
  5. Remove pork from sheet pan and place on cutting board; let stand 10 minutes. Drizzle with reserved soy sauce mixture.
  6. While pork stands, place vegetables on sheet pan, and return to oven. Bake 8 minutes, tossing after 5 minutes, or until tender. Remove from oven. Sprinkle with feta cheese. 
  7. Slice pork and serve with vegetables. 

NUTRITION FACTS: Calories 263; Total Fat 11g (Saturated Fat 3g); Cholesterol 96mg; Sodium 680mg; Total Carbs 7g (Dietary Fiber 1g, Total Sugars 4g, Added Sugars 1g); Protein 32g

Carolyn Williams, PhD, RD
Rally Health