Sage & Onion Pork Tenderloin with Roasted New Potatoes, Creamy Cabbage & Home-Made Apple Sauce

Calories: 1315 kcal (or 753 kcal smaller portion)

Macros: 99g Protein, 126g Carb & 52g Fat

DESCRIPTION:

Insane. What a treat of healthy tastiness! Yeah, it will push up the dinner calories a little, but eating is not just about fuel – it should be an experience from time to time. The Pork Tenderloin with a Sage & Onion crust is juicy, crispy and savoury. But, marry it up with some home-made apple sauce (literally mash up an apple with a little honey over the heat) and it add a completely different sweet dimension. Match with some amazing crispy roasted New Potatoes and indulgent creamy bacon cabbage and you’ll be smiling from ear to ear. The Green Beans bring some sensibility to the plate.  😋

For a smaller portion, reduce to 200g New Potatoes, 5g Butter and halve the Cabbage and Tenderloin associated ingredients. This would save you 562 calories, without compromising on the flavours or nutritional goodness whatsoever. 

Cooking Time: 45mins

Sage & Onion Pork Tenderloin p3

INGREDIENTS:

  • Northern Irish Pork Tenderloin (fat cut off) – 300g / Fillet
  • Gluten Free Breadcrumbs – 30g
  • Sage (ground) – 1x teaspoon
  • Diced Onions – 1x tablespoon
  • New Potatoes – 300g
  • Rice Bran Oil – 1x teaspoon
  • Sweetheart Cabbage – 200g
  • Grass Fed Butter – 10g
  • Smoked Bacon Lardons – 100g
  • Red Onions – ¼ x onion
  • Sheep Yoghurt – 1x tablespoon
  • Green Beans – 75g
  • Bramley Apple – 1x medium
  • Raw Honey – 1x teaspoon

Sage & Onion Pork Tenderloin with Roasted New Potatoes, Creamy Cabbage & Home-Made Apple Sauce p4

HEALTH BENEFITS:

  • Quality Pork is high in protein and essential vitamins, minerals, creatine and amino acid good for overall health. Lean pork, when trimmed of visible fat, is nutrient-dense and satisfying. Best to treat pork as a treat as there are more nutritious meats and it’s high in calories.
  • Onions are great sources of indigestible fibre (inulin) and have prebiotic benefits for your guts microbiome.
  • Apples are rich in vitamin C, important antioxidants, flavanoids, and dietary fiber. The phytonutrients and antioxidants in apples may help reduce the risk of developing cancer, hypertension, diabetes, and heart disease.
  • Sheep Yoghurt contains about twice the protein and fat of cow’s milk, but this also means twice the ‘healthy’ fats (monounsaturated and polyunsaturated, including Omega 3 & 6). The body needs healthy fats for many bodily functions, like absorbing vitamins. These healthy fats lower in the lactose burden, making it extremely gentle on the digestive system and provides a higher dose of many vitamins compared to cow’s milk.
  • Grass-Fed Butter is a great source of healthy-fats that promote optimal health and hormone production. Furthermore, Butter contains only trace amounts of lactose.
  • White Potatoes are an excellent source for vitamins C and B6, a good source for fibre and manganese, and have more potassium than bananas. However, Because potatoes maintain one of the highest glycemic index values of any food, they cause blood sugar levels to rapidly rise which in turn cause our blood insulin concentrations to increase. Then of course you get the issues that arise when deep fried in unhealthy oils.
  • Raw Honey contains disease-preventing and disease-fighting flavonoids and antioxidants and has been scientifically proven to help with allergies, diabetes, sleep problems, coughs and wound healing. Due to 53% fructose content, limit consumption to avoid spiking insulin.
  • Green Beans are a good source of fibre, potassium, and folate, as well as being a source of protein, iron, and zinc. They also contain vitamins A, C & K. They contain anti-oxidants similar to those found in green tea, also known as catechins, which can improve heart health and help prevent cancer and manage/prevent diabetes.

Sage & Onion Pork Tenderloin with Roasted New Potatoes, Creamy Cabbage & Home-Made Apple Sauce p5


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