Soy-Marinated Pork Tenderloin
Tender, flavourful, and very low in fat, pork tenderloin is an ideal heart-healthy cut.
PREP TIME: 10 minutes (plus 2 hours marinating)
COOK TIME: 20 minutes
SERVES 6
- 175 mL (3/4 c) reduced-sodium soy sauce
- Grated zest and juice of 1 1/2 lemons
- 22.5 mL (1 1/2 tbsp) honey
- 15 mL (1 tbsp) canola oil
- 15 mL (1 tbsp) toasted sesame oil
- 4 large garlic cloves, minced
- 5 g (1 tsp) minced fresh ginger
- 4 scallions (green and white parts), trimmed and chopped
- Pinch of cayenne pepper
- 2 pork tenderloins, 350-500 g each (12-16 oz)
1. Combine the soy sauce, lemon zest, lemon juice, honey, canola oil, sesame oil, garlic, ginger, scallions, and cayenne pepper in a large ziplock bag.
2. Pour 50 millilitres (1/4 cup) of the marinade into a bowl, cover, and refrigerate. Pour half of the remaining marinade into another large ziplock bag. Drop one tenderloin in each bag, press out the air, seal, and refrigerate the bags for two to three hours.
3. Heat a grill to medium-high heat.
4. Remove the tenderloins from the marinade and pat dry with paper towels. Discard the marinade. Let the meat rest at room temperature as the grill heats up. Remove the bowl of reserved marinade from the refrigerator.
5. Grill the tenderloins until browned all over, two to three minutes on each of the four sides, brushing now and then with the reserved marinade. Reduce the heat under the tenderloins to medium-low (on a gas grill) or move the tenderloins to a low-heat area of the grill (on a charcoal grill).
6. Cover and continue cooking over medium-low heat until the meat is just firm when poked and an instant-read thermometer registers 63°C (145°F), another two to three minutes on each of the four sides, brushing with the reserved marinade now and then.
7. Transfer the tenderloins to a platter, cover loosely with foil, and let rest for five minutes before slicing.
NUTRITIONAL INFORMATION PER SERVING: 222 cal, 9 g fat (2 g sat), 7 g carbs, 26 g protein, 1 g fibre, 74 mg chol, 621 mg sodium, 30 mg calcium
