While it’s the Mediterranean flavors that make this dish special, a serving also provides 32 grams of lean protein and plenty of vegetables to help you meet the federal government’s daily nutrition recommendations. Marinate the pork for at least one hour; you can also soak it for up to 24 hours, in the refrigerator, if needed. Serve with a whole grain like quinoa, or pair with lightly tossed salad greens.
Serves 4
Ingredients
1 (1¼-lb.) pork tenderloin
6 Tbsp. low-sodium soy sauce
3 Tbsp. olive oil, divided
2 Tbsp. balsamic vinegar
1 tsp. brown sugar or maple syrup
2 tsp. fresh rosemary, chopped
½ tsp. dry mustard
1 tsp. minced garlic
1½ cups zucchini slices (about 1 large zucchinis)
1½ cups yellow squash slices (about 2 squashes)
1 cup cherry tomatoes
1 tsp. Greek seasoning
½ tsp. garlic powder
¼ cup crumbled feta cheese
Cooking spray
Instructions
- Whisk soy sauce, 1 Tbsp. olive oil, vinegar, brown sugar, rosemary, dry mustard, and garlic in a small bowl. Measure out 3 Tbsp. of mixture into a different small bowl and set aside. Place pork tenderloin in a large zip-top plastic bag; add rest of soy sauce mixture. Seal bag and marinate in refrigerate at least one hour.
- Preheat oven to 425 degrees.
- Toss squash, zucchini, and tomatoes with remaining 2 Tbsp. oil. Sprinkle with Greek seasoning and garlic powder. Set aside.
- Line a large rimmed sheet pan with foil. Lightly coat one side with cooking spray. Remove tenderloin from bag, and place on area of foil-lined sheet pan with cooking spray, discarding marinade. Bake 25 to 30 minutes or until desired degree of doneness.
- Remove pork from sheet pan and place on cutting board; let stand 10 minutes. Drizzle with reserved soy sauce mixture.
- While pork stands, place vegetables on sheet pan, and return to oven. Bake 8 minutes, tossing after 5 minutes, or until tender. Remove from oven. Sprinkle with feta cheese.
- Slice pork and serve with vegetables.
NUTRITION FACTS: Calories 263; Total Fat 11g (Saturated Fat 3g); Cholesterol 96mg; Sodium 680mg; Total Carbs 7g (Dietary Fiber 1g, Total Sugars 4g, Added Sugars 1g); Protein 32g
CAROLYN WILLIAMS, PHD, RD
Rally Health
