Maple-mustard pork tenderloin with roasted sprouts and carrots
45 min · 43 g protein · 369 cals / serving
Juicy pork tenderloin seared until golden, then roasted under a sticky glaze of maple syrup, Dijon and grainy mustard, on a sheet pan of Brussels sprouts, carrots and red onion that roast until crispy and caramelized at the edges. Sliced rosy and served with a quick tangy mustard yogurt. A fall weeknight dinner with very little washing up.
Ingredients
Vegetables
- 450 g (1 lb) Brussels sprouts, trimmed and halved
- 4 medium carrots, in thick batons
- 1 large red onion, in wedges
- 2 tsp olive oil
- 1 tsp salt, divided
Pork
- 2 small tenderloins, 600 g (1 1/3 lb) pork tenderloin, trimmed of silver skin
- 1/2 tsp black pepper
- 1 tsp canola oil
Glaze
- 30 ml (2 tbsp) maple syrup, pure
- 20 ml (4 tsp) Dijon mustard
- 20 ml (4 tsp) wholegrain mustard
- 2 cloves garlic, grated
- 2 tsp apple cider vinegar
- 1/2 tsp dried thyme
Mustard yogurt
- 150 g (2/3 cup) nonfat Greek yogurt
- 1 tsp Dijon mustard
- 1 tsp maple syrup
Steps
- Heat the oven to 425°F. Toss the sprouts, carrots and onion with the olive oil and half the salt on a large rimmed sheet pan and roast 10 minutes.
- Meanwhile, pat the pork dry and season with the rest of the salt and the pepper. Heat the canola oil in a frying pan over high heat and sear the tenderloins 4–5 minutes, turning, until browned all over.
- Whisk the maple syrup, both mustards, garlic, vinegar and thyme together.
- Push the vegetables to the sides, set the pork in the middle and brush it thickly with half the glaze. Roast 15–18 minutes, brushing with the rest of the glaze halfway, until the pork reaches 145°F in the center and the vegetables are crisp at the edges. Rest the pork 5 minutes, loosely covered.
- Stir the yogurt with the Dijon, maple syrup and a pinch of salt. Slice the pork thickly and serve with the vegetables, any pan juices spooned over, and the mustard yogurt.
Good to know
Is a little pink okay?
Yes. Pork is safe at 145°F followed by a 3-minute rest, and tenderloin is at its juiciest there, faintly pink in the middle. Past 160°F it turns dry fast.
No Brussels sprouts?
Green beans, broccoli, squash cubes or parsnips all roast well alongside. Root vegetables need the full time; green beans can go in with the pork.
Real maple syrup?
Pure maple syrup gives the glaze its deep, slightly smoky caramel. Pancake syrup is mostly corn syrup and tastes flat by comparison.
Alternative
Per
- Calories
- 107
- Protein
- (48%)
- 12 g
- Fat
- (23%)
- 3 g
- Carbohydrates
- (29%)
- 9 g
- of which sugar
- 4 g
- Fiber
- 2 g
- Sodium
- 346 mg
More meals
Computed from the ingredients with our published formula, not yet kitchen-tested. General guidance, not medical advice. Talk to your prescriber. How
As written, 1475 kcal goes into the pot and 1766 g of ingredients comes out as about 1380 g of food: 107 kcal per 100 g. Cooking moves water and energy density is the score's biggest lever, so the dish is scored as cooked, not as an average of its parts. Every ingredient links to its food page, with the same data and score. The label's percentages are each macronutrient's share of the calories. The full formula.