Healthy Pork Tenderloin Recipe
This healthy pork tenderloin recipe is exactly what your Fall dinner table needs. Pork medallions are cooked with sweet potatoes, fresh apple slices, and dried cranberries for a quick and easy one pan pork tenderloin dinner your family will love!
It’s officially Fall around here, so that means I’ve been busy decorating the house, getting ready for Halloween, and just enjoying the change of seasons. Have you had a chance to check out my 6 Simple Fall Decor Ideas post yet?
And speaking of enjoying the change of seasons I love embracing the Fall produce this time of year! Hearty squashes, crisp apples and anything cranberries.
I wanted to share this recipe with you all because it has all the best of Fall and it’s also a really nostalgic dinner for me. I began making this in my first year of motherhood, so about 15 years ago! In my early married life, pre-kids, I relied a lot on prepackaged dinners. So when I became a mom and began cooking “for real” haha, I always felt so proud of myself when a dish came out great. This is one of those first dishes I made that we fell in love with, and I can’t believe I’m just barely sharing it with you all. Shame on me!
I add dried cranberries for a touch of sweetness and a little dijon mustard for a little extra flavor. The acid in the mustard also helps to cut mellow out the sweetness from the apples and cranberries, so you end up with a really well-balanced flavor profile. All in all, this was one easy pork dinner recipe my family has enjoyed for years. And I know yours will too!
Why You Will Love This Recipe:
- It’s Healthy – This dinner uses a lean cut of pork, and fresh sweet potatoes and apples for an extra boost of nutrition!
- Quick To Throw Together – In about 30 minutes (maybe 35 minutes max!) you will have a hearty, yet healthy dinner on the table.
- It’s All About The Season – With in season produce, and dried cranberries sprinkled on it’s one dinner that really embraces Fall.
- One Pan!!!! – Ok I mean any one pan dinners I just have to add extra exclamation points to. Because less dishes is always something to celebrate.
A pork tenderloin is a cut of meat that comes from the loin area of the pig. Ribs, roasts, and loin chops also come from this area. The cut of meat is located between the shoulder and the back legs.
Pork tenderloin is a very lean cut of meat and also one of the most tender, but you have to make sure to not over cook it. These medallions cook up quickly, so keep an eye on them as to not dry them out. And because it cooks so quickly, you’ll have dinner on the table that much sooner!
Ingredients you’ll need to whip up this quick one pan dinner
- All-purpose Flour – I use a little of this to coat the pork medallions in before they are cooked will help the pork to brown up. And any flour bits left behind will help to create a bit of sauce when the chicken broth is added later.
- Salt and Pepper – You always want to make sure to season your meat and dish properly. I add this to the flour before I dip the pork in it. Pork can be bland so it’s recommended to season them well!
- Pork Tenderloin – Pork tenderloins are often sold 2 pieces per package. I cut the tenderloin into medallions before cooking them, which helps speed up the cooking time. Feel free to cook both pieces of pork, making sure to work in batches when browning the pork, and doubling the remaining ingredients.
- Vegetable Oil – To cook the pork in, but you can swap this out and use another neutral-tasting oil, such as canola oil. I don’t recommend using an olive oil as it has a lower smoke point.
- Sweet Potatoes – You want about 2 medium sweet potatoes. Peel them and then cut them into 1 inch chunks.
- Dried Cranberries – You will add a ½ cup to the dish with the sweet potatoes and chicken broth. They will plump up as they are cooked in the broth.
- Chicken Broth – I used a 14-ounce can of chicken broth. When added to the pan, you want to make sure to scrape up any drippings from the pork being cooked to create a natural sauce. The broth will help to cook the sweet potatoes and soften the apples.
- Apple – I used one apple for this recipe. Gala or Honeycrisp work beautifully, but any red variety works. Just cut into thin slices.
- Dijon Mustard – This adds wonderful flavor add the end and pairs so well with the pork and potatoes.
- Butter – Just a little butter at the end helps to finish up the sauce and add a little richness. A little goes a long way!
How do I make this delicious dinner?
Mix flour, salt and pepper in a shallow bowl, and coat each pork medallion with flour mixture. Set aside on a plate.
Heat oil in a large skillet over medium heat, and add pork in a single layer, cooking 2-3 minutes per side until lightly brown. Remove from pan and set aside on a plate.
Add sweet potatoes, cranberries and chicken broth to skillet, scraping up drippings and mixing well. Cover and simmer over medium heat for about 7 minutes, till potatoes are just fork tender.
Add apples, cover and simmer for another 2 minutes or so, just until apples are softened.
Add mustard and butter, and stir to combine. Return pork to pan and heat through. Serve immediately.It is recommended you cook pork to an internal temperature to 145°F.
- Cut Up The Pork – It might seem like it will save you a minute or two to keep the pork whole, but this will tack on a generous amount of cooking time in the end. Cutting up the pork tenderloin results in this being a quick dinner for your family!
- Chunk Up The Sweet Potatoes – In lines with cutting up the pork, do yourself a favor and make sure your sweet potato chunks aren’t too big or they will also take longer to cook. I aim for 1-inch pieces.
- Leave The Apple Skin On – This speeds up the process, and adds some extra fiber into this dish! Plus they tend to hold up a little better in the sauce and not just turn to mush.
- Perfect Grilled Pork Tenderloin Recipe
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More Fall Inspired Recipes
- Chocolate Hand Pies for Halloween
- The Perfect Halloween Themed Snack Idea -a Spooky Charcuterie Board!
- Rustic Plum Tart Recipe
- Maple Whiskey Sazerac Cocktail
Follow along with me on Instagram! And if you make this recipe be sure to tag me @howe.we.live so I can see! I love seeing what you’re making!
Healthy Pork Tenderloin Recipe
- ▢ 2 tbsp all purpose flour
- ▢ 1/2 tsp each salt & pepper
- ▢ 1 lb pork tenderloin cut crosswise into 1" medallions
- ▢ 2 tbsp vegetable oil
- ▢ 2 medium sweet potatoes peeled and cut into 1" chunks
- ▢ 1/2 cup dried cranberries
- ▢ 14 ounce can chicken broth
- ▢ 1 medium apple any red variety such as Gala or Honeycrisp, cut into thin slices
- ▢ 1/2 tbsp dijon mustard
- ▢ 2 tbsp butter
- Mix flour, salt and pepper in a shallow bowl, and coat each pork medallion with flour mixture. Set aside on a plate
- Heat oil in a large skillet over medium heat, and add pork in a single layer, cooking 2-3 minutes per side until lightly brown. Remove from pan and set aside on a plate.
- Add sweet potatoes, cranberries and chicken broth to skillet, scraping up drippings and mixing well. Cover and simmer over medium heat for about 7 minutes, till potatoes are just fork tender.
- Add apples, cover and simmer for another 2 minutes or so, just until apples are softened.
- Add mustard and butter, and stir to combine. Return pork to pan and heat through. Serve immediately.
- Pork tenderloins are often sold 2 pieces per package. Feel free to cook both pieces of pork, making sure to work in batches when browning the pork, and doubling the remaining ingredients.