Health

Brown Basmati Rice and Roast Pork Tenderloin

Brown_Basmati_Rice Plamen Petkov

Ingredients

  • 1 (12-oz) pork tenderloin
  • 1/2 teaspoon minced fresh rosemary, divided
  • 2 tablespoons plus 1 1/2 tsp extra-virgin olive oil, divided
  • 1/2 teaspoon salt, plus more for rice cooking water
  • 2/3 cup brown basmati rice
  • 1/2 teaspoon grated lemon zest
  • 3 tablespoons fresh lemon juice
  • 1 tablespoon plus 1 tsp whole-grain mustard
  • 1 cup red grapes, halved
  • 1 sweet apple, such as Braeburn, diced
  • Green beans, optional

Preparation


1. Preheat oven to 400°. In oven-safe pan, rub pork with 1/4 tsp rosemary and 1/2 tsp oil. Roast until thermometer in thickest part of pork registers 145° (25-30 minutes).

2. Meanwhile, cook rice in boiling lightly salted water until just tender (30 minutes); drain.

3. In a large bowl whisk remaining 2 TBSP plus 1 tsp oil with lemon zest and juice, mustard, and 1/2 tsp salt; remove 2 TBSP. Add rice, grapes, apple, and remaining 1/4 tsp rosemary to bowl; toss.

4. Serve pork thinly sliced with rice mixture and, if desired, green beans; drizzle with reserved vinaigrette.


  • Prep Time:
  • Cook Time:
  • Yield: Makes 4 servings (serving size: 1 cup rice mixture, 3 oz pork)

Nutritional Information

Calories per serving: 327
Fat per serving: 12.1g
Saturated fat per serving: 2.3g
Monounsaturated fat per serving: 7.5g
Polyunsaturated fat per serving: 1.7g
Protein per serving: 20g
Carbohydrate per serving: 37g
Fiber per serving: 2g
Cholesterol per serving: 47mg
Iron per serving: 1mg
Sodium per serving: 567mg
Calcium per serving: 14mg

Good to Know

There are thousands of varieties of rice, but brown basmati is especially fragrant and tender.