Basil Pork Tenderloin with Black Bean Salsa

  • Serves: 4; 3 ounces pork and 1/2 cup salsa per serving
  • Marinating Time: 30 minutes
    Cooking Time: 20 - 25 minutes
    Standing Time: 5 minutes


Description

Fresh basil and tomatoes flavor both the pork and the salsa in this tempting entrée.

Ingredients

Marinade
2 tablespoons chopped, seeded tomato
2 tablespoons minced fresh basil
1 tablespoon fresh lime juice
2 medium garlic cloves, minced
1/4 teaspoon pepper
1/8 teaspoon salt
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1 1-pound pork tenderloin, all visible fat discarded
Cooking spray

Salsa
1 15-ounce can no-salt-added black beans, rinsed and drained
1/2 cup chopped, seeded tomato
1 medium green onion, sliced
2 tablespoons minced fresh basil
1 tablespoon finely snipped fresh Italian (or flat-leaf) parsley
1 tablespoon fresh lime juice
1 medium garlic clove, minced
1/4 teaspoon salt

Cooking Instructions

For the marinade, put the 2 tablespoons tomato in a small bowl. Using the back of a wooden spoon, press gently on the pieces to bruise them and release some of their juice. Stir in the remaining marinade ingredients.

Put the pork in a medium glass baking dish. Spoon the marinade over the pork. Turn to coat. Cover and refrigerate for 30 minutes, turning once halfway through.

Meanwhile, preheat the oven to 425°F. Lightly spray a roasting pan and rack with cooking spray.

Drain the pork, discarding the marinade. Put the pork on the roasting rack, tucking the ends under if they are thin. Roast for 20 to 25 minutes, or until a meat thermometer inserted into the center of the pork reaches 160°F for medium doneness. Remove from the oven. Cover with aluminum foil and let stand for 5 minutes. Cut into slices about 3/4 inch thick.

While the pork stands, in a medium bowl, stir together the salsa ingredients. Let stand at room temperature for 5 minutes so the flavors blend. Spoon onto plates. Arrange the pork slices on the salsa.
 

Cook's Tip

To avoid both overcooking and undercooking your meat, use a meat thermometer to check doneness. Insert the thermometer into the center, or thickest part, of the meat, making sure the thermometer doesn’t touch bone or fat. If the thermometer is ovenproof, roast the meat with it in place. If you are using an instant-read thermometer, remove the meat from the oven before inserting the thermometer. Pork roasted to an internal temperature of 160°F, or medium doneness, is more flavorful than pork that is overcooked and dry.


Nutritional Analysis
Per serving
Calories Per Serving
214
Total Fat
3.0 g
Saturated Fat
1.0 g
Trans Fat
0.0 g
Polyunsaturated Fat
0.5 g
Monounsaturated Fat
1.0 g
Cholesterol
58 mg
Sodium
267 mg
Carbohydrates
18 g
Fiber
5 g
Sugar
4 g
Protein
27 g

Dietary Exchanges


1 starch, 3 1/2 very lean meat



This recipe is brought to you by the American Heart Association’s Patient Education program. Recipe copyright © 2010 by the American Heart Association. Look for other delicious recipes in American Heart Association cookbooks, available from booksellers everywhere, and at www.heart.org/recipes .