Your Recipe

Pork Tenderloin

Zutat  Menge  Kalorien 
Bouillon/Hühnerbrühe 124.5g 332kcal
Knoblauch 6g 9kcal
Olivenöl 27g 239kcal
Thymian getrocknet 1g 3kcal
Paprika 2.3g 6kcal
Schweinefleisch, frisch, Lende, Filet, trennbar nur mager, roh 454g 495kcal

Recipe Tags:

OMAD

Recipe Tags:

Main Dish

Recipe Instructions:

Ingredients:
• 1 pork tenderloin (about 1 lb)
• 2 tablespoons olive oil
• Salt and pepper, to taste
• 1 teaspoon paprika
• 1 teaspoon dried thyme
• 2 garlic cloves, minced
• 1/2 cup chicken broth or white wine
Instructions:
• Preheat oven to 400°F (200°C).
• Season pork tenderloin with salt, pepper, paprika, and dried thyme.
• Heat olive oil in an oven-safe skillet over medium-high heat. Sear pork tenderloin on all sides until golden brown, about 3-4 minutes per side.
• Add minced garlic to the skillet and cook for 1 minute until fragrant.
• Pour in chicken broth or white wine, scraping up any browned bits from the bottom of the skillet.
• Transfer the skillet to the preheated oven. Roast for 15-20 minutes, or until the internal temperature reaches 145°F (63°C) for medium-rare to medium doneness.
• Remove pork tenderloin from the oven and let it rest for 5-10 minutes before slicing.
• Slice the pork tenderloin and serve hot, drizzled with any pan juices.

Nährwertangaben 
Portionsgröße  154 g | ml
Menge pro Portion  271
1134
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 14g 17%
Gesättigte Fettsäuren  2.8g 14%
Natrium 7492mg 326%
Gesamte Kohlenhydrate  6.6g 2%
Ballaststoffe  0.3g 1%
Zucker  5.5g
Protein  29g 58%
Vitamin D 0.2mcg 1%
Kalzium 73mg 6%
Eisen  1.9mg 11%
Kalium 570mg 12%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
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Vitamin
Nährstoff Menge  DV
Vitamin A 14.637 mcg 2%
Thiamin [B1] 1.17 mg 98%
Riboflavin [B2] 0.511 mg 39%
Niacin [B3] 8.433 mg 53%
Pantothensäure [B5] 1.17 mg 23%
Vitamin B6 0.945 mg 56%
Cobalamin [B12] 0.672 mcg 0%
Folat [B9] 10.972 mcg 0%
Vitamin C 0.941 mg 1%
Vitamin D 0.227 mcg 1%
Vitamin E 1.552 mg 10%
Vitamin K 8.837 mcg 7%
Betain 3.453 mg 0%
Cholin 128.275 mg 23%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  6.6 g 2%
Sugars 5.5 g 11%
Ballaststoffe  0.3 g 1%
Carbohydrate 6.6 g 0%
Netto-Kohlenhydrate 1.1g
Aminosäuren
Nährstoff Menge  DV
Alanin 1.402 g 0%
Arginin 1.597 g 0%
Asparaginsäure 2.349 g 0%
Cystein 0.277 g 0%
Glutaminsäure 3.821 g 0%
Glycin 1.079 g 0%
Histidin 1.03 g 0%
Isoleucin 1.178 g 0%
Leucin 2.036 g 0%
Lysin 2.214 g 0%
Methionin 0.657 g 0%
Phenylalanin 1.006 g 0%
Prolin 0.976 g 0%
Serin 1.035 g 0%
Threonin 1.073 g 0%
Tryptophan 0.252 g 0%
Tyrosin 0.908 g 0%
Valin 1.253 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 72.7 mg 6%
Kupfer 0.11 mg 13%
Fluorid 0 mcg 0%
Eisen  1.93 mg 11%
Magnesium 50.02 mg 12%
Mangan 0.12 mg 5%
Phosphor 336.62 mg 27%
Kalium 570.27 mg 12%
Selen 43.93 mcg 80%
Natrium 7492.17 mg 326%
Zink 2.23 mg 20%
andere
Nährstoff Menge  DV
Wasser 87.929 g 0%
Asche 16.579 g 0%