Pork is as lean as chicken breast, and among cuts of pork, pork tenderloin has a milder, slightly sweet flavor.
This recipe tells you how to prepare a tasty tenderloin dish without adding fat, using a jerk-style rub made from a smart combination of spices you’ll probably already have on your pantry shelves.
The recipe is among a selection featured in the new book “Mayo Clinic: Healthy Weight for Everybody” (Mayo Clinic, $22.95 paperback). The book also offers advice and information that includes nutrition, exercise and menu plans.
Jamaican Barbecued Pork Tenderloin
From “Mayo Clinic: Healthy Weight for Everybody,” makes 4 servings.
Ingredients
Directions
In a small bowl, combine brown sugar, allspice, cinnamon, ginger, onion powder, garlic powder, cayenne, cloves, 1/2 teaspoon of the salt and black pepper. Rub spice mixture over pork and let stand 15 minutes.
In another small bowl, to make the glaze, combine vinegar, honey, tomato paste and remaining 1/4 teaspoon salt. Whisk to blend. Set aside.
Prepare a hot fire in charcoal grill or preheat a gas grill or broiler to medium-high or 400. Away from the heat source, lightly coat grill rack or broiler pan with cooking spray. Position cooking rack 4-6 inches from heat source.
Place pork on grill rack or broiler pan. Grill or broil at medium-high heat, turning several times, until browned on all sides, 3-4 minutes total. Move to a cooler part of the grill or reduce the heat and continue to cooking 14-16 minutes. Baste with glaze and continue cooking until pork is slightly pink inside and an instant-read thermometer inserted into the thickest part reads 160 degrees, 3-4 minutes longer. Transfer to a cutting board and let rest for 5 minutes before slicing.
To serve, slice pork tenderloin crosswise into 16 pieces and arrange on a warmed serving platter, or divide the slices among the individual plates.
Nutrition information per serving: 180 calories, 24g protein, 6g carbohydrates, 6g total fat (2g saturated), 75 mg cholesterol, 508mg sodium, 1g fiber.
