Stuffed pork tenderloin with low fat mozzarella cheese, spinach, sun dried tomatoes and basil. Sounds like little Italy to me and particularly it reminded me of a Caprese salad. But instead of using buffalo mozzarella we are going low fat.:)
Pork tenderloin is one of my favourite animal based sources of protein. After the chicken breast of course. It’s lean, tender and is easy to cook. I obviously got tired of chicken breasts and it’s too cold to grill the pork tenderloin outside, so I decided to roast it in the oven.
Only 99 calories, 3g of fat and 15g of protein per slice. Probably the only other meat that beats the nutritional values of this stuffed pork tenderloin is good old plain grilled chicken breast. Can’t compare the flavours of two.
Feel free to double or triple the recipe for bigger crowd or leftovers. I made 3 and had to freeze one which is perfect for another night’s dinner. All I have to do is make a healthy side and salad to accompany it. I find protein is always the most time consuming part of preparing a meal. I also made a school lunch out of it the next morning. My kids definitely help to develop my creativity.
I added roasted pine nuts to the stuffing but didn’t care much for them as they became soft. Steam, right! What was I thinking?!
Do not overcook. The tenderloin is perfect if it’s a little bit pink inside.
Use sun dried tomatoes not packed in oil. If using jarred in oil drain and squeeze. Less fat and calories.
- 1 pork tenderloin, medium size, about 1 lb
- 2 oz part skim mozzarella cheese, thinly sliced
- 1/2 cup spinach, fresh
- 1/4 cup sun dried tomatoes, dry
- 2 garlic cloves, crushed with garlic press
- 10 basil leaves, fresh
- Salt and pepper to taste
- Preheat oven to 425 F degrees.
- Cut pork tenderloin almost in half lengthwise so it opens like a book. Cut each half in half lengthwise one more time. Be careful not to cut through. Pound both sides through plastic wrap to flatten slightly. Rub salt, ground black pepper and 1 clove of crushed garlic on both sides.
- Lay cheese, spinach, basil, sundried tomatoes and the rest of crushed garlic down the centre of the tenderloin, leaving 1” border around the edges. Press gently. Roll the long edge over stuffing overlapping as necessary, and fold in the narrow end. Secure with skewers, toothpicks or kitchen string.
- Place meat on a baking pan with a rack and place in preheated oven. Roast for 20-25 minutes or until juices run clear or when the thermometer reaches 155 F degrees. Broil the top on high for another 3-5 minutes.
- Remove from the oven. Cover with foil and let the meat rest for 5-10 minutes before slicing. Don't forget to remove skewers or string. Enjoy!
Servings Per Recipe: 1 tenderloin=10 slices.
Amount Per Serving:
Total Fat: 3 g
Cholesterol: 35 mg
Sodium: 113 mg
Total Carbs: 2 g
Dietary Fiber: 0.6 g
Protein: 15 g
WW Points+: 2