Keto: Pork Tenderloin & Creamy Mushroom Sauce
with Roasted Broccoli
Cooking time
25 minutes
Servings
2/4
Calories
410 /serving
No need to be a follower of the popular Keto diet to enjoy a low-carb, high-protein meal that embraces meat and heavy cream. Tender slices of pork tenderloin, started on the stovetop and finished in a hot oven, are the centrepiece of this ample spread. Roasted broccoli is backed up with some extra veg in a creamy sauce loosely studded with mushrooms and wilted greens. Ketogenic and photogenic!
We will send you:
- 340g Pork tenderloin (high-protein serving)
- 15ml Minced garlic
- 120g Baby greens (baby spinach or kale)
- 200g Broccoli florets
- 225g Sliced mushrooms
- 30ml Vegetable demi-glace
- 60ml Heavy cream
- 7.5g Bell Pepper & Olive spices (garlic, red bell pepper, dried black olives, basil, oregano, salt, parsley, lemon, sunflower oil, black pepper)
Contains: Milk
You will need:
Large pan
Sheet pan
Oil
Salt & pepper (S&P)
Parchment paper
Total Fat
17 g
Saturated Fat
8 g
Sodium
640 mg
Total Carb
19 g
Sugars
5 g
Protein
46 g
Fibre
4 g
Preparation
Start the broccoli
Preheat the oven to 450°F. Halve the broccoli if large. On a lined sheet pan, toss with a drizzle of oil, ⅓ of the spices and S&P. Roast, 7 to 9 min., until partially cooked.
Cook the pork & finish the broccoli
Meanwhile, in a large pan, heat a generous drizzle of oil on medium. Pat the pork dry with paper towel; season with the remaining spices. Cook, turning occasionally, 4 to 6 min., until seared. When the broccoli is partially cooked, remove from the oven, stir and add the pork. Roast, turning the pork halfway, 8 to 12 min., until the broccoli is tender and the pork* is cooked through. Transfer the pork to a cutting board and let rest for 5 min. before slicing against the grain. Reserve the pan.
Make the sauce
In the same pan, heat a generous drizzle of oil on medium-high. Sauté the mushrooms, 3 to 4 min., until nicely browned. Add the garlic and spinach. Sauté, 2 to 3 min., until the spinach has wilted; season with S&P. Add the cream, demi-glace and ¼ cup water (double for 4 portions); bring to a boil. Reduce the heat to low and cook, stirring occasionally, 2 to 3 min., until the sauce has slightly thickened.
Plate your dish
Divide the broccoli and pork between your plates. Spoon the sauce over. Bon appétit!
*Health Canada recommends cooking pork to a minimum internal temperature of 71°C.
