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NJBC Eats: Karen's Pork Tenderloin

By Karen Kelly, R.D. | October 18, 2019


"Chicken Chicken Chicken, - I'm sick of CHICKEN!" That's what patients say to me following weight loss surgery.  So let's talk about another healthy alternative- Pork Tenderloin. Pork Tenderloin is a lean small cut of meat that is perfect for roasting at a high temperature for a short amount of time and I’ve found the perfect way to cook it. I love to serve mine with a side salad or roasted carrots


Related: 8 Ways to Make Tacos Healthier

Remove the silver skin

First, you need to prepare your tenderloin by removing the "silver skin". To remove this, lay your pork tenderloin on a cutting board. You’ll notice that one side has a white skin on it. If you look closely, you’ll see that it’s kind of shiny, which is why it’s called silver skin -- carefully remove this with a knife. If you leave it on, it will be tough and chewy in those spots. 


Use a meat thermometer

Second thing that makes cooking pork tenderloin a breeze is a meat thermometer Some meat thermometers even allow you to set an alarm to go off when your meat reaches the desired temperature. This is imperative in finding the perfect temperature for the meat!


Here’s my favorite way to make pork tenderloin

1. Preheat oven to 450°F. Prepare a baking sheet or roasting pan by lining with aluminum foil.

2. Place the tenderloin on baking sheet.  

3. Drizzle the meat with balsamic vinegar and season generously with salt, pepper and rosemary. 

4. Place the meat thermometer in the thickest part of the tenderloin. Place in oven and cook until meat reaches 145°F (medium), about 20 minutes.

5. Remove from oven and let rest for 15 minutes before slicing and serving.

Karen Kelly, RD, is a registered dietitian at New Jersey Bariatric Center, a medical & surgical weight loss center with offices in Springfield, Somerville, Hoboken, East Brunswick, Sparta and Totowa, New Jersey. She provides pre-operative and post-operative nutritional counseling to New Jersey Bariatric Center’s Gastric Bypass, Gastric Sleeve, LAP-BAND (gastric band) and revision patients, in addition to dietary counseling for patients in our Medical Weight Loss program.
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