Grilled Pork Tenderloin with Brown Rice and Steamed Broccoli

Ingredients

• Pork tenderloin 5 oz
• Cooked brown rice 1/2 cup
• Broccoli 1.5 cups
• Olive oil 1 tbsp

Method

1. Prepare the pork tenderloin. Pat the pork tenderloin dry with paper towels. Lightly brush it with half the olive oil (about 1/2 tbsp) to prevent sticking and help seasoning adhere. Season both sides with salt and pepper if desired.
   Tip: Drying the meat helps achieve a nice sear when grilling.
2. Preheat the grill or grill pan. Heat your grill or grill pan over medium-high heat until hot. This usually takes about 5 minutes. A properly heated grill ensures good grill marks and seals in juices.
   Tip: If using a grill pan, lightly oil the surface with a paper towel dipped in olive oil.
3. Grill the pork tenderloin. Place the pork tenderloin on the grill. Cook for about 4-5 minutes per side, turning once, until the internal temperature reaches 145°F (63°C). Use a meat thermometer for accuracy.
   Tip: Avoid pressing down on the meat to keep it juicy.
4. Rest the pork. Remove the pork from the grill and transfer it to a plate. Cover loosely with foil and let it rest for 5 minutes. This allows juices to redistribute for a tender bite.
   Tip: Resting is key to juicy meat.
5. Steam the broccoli. While the pork rests, steam the broccoli florets in a steamer basket over boiling water for about 5-7 minutes until bright green and tender-crisp. Avoid overcooking to retain nutrients and texture.
   Tip: Cover the pot with a lid to steam efficiently.
6. Warm the brown rice. If your brown rice is pre-cooked and refrigerated, warm it in the microwave or on the stovetop with a splash of water to prevent drying out.
   Tip: Fluff the rice with a fork before serving.
7. Assemble and serve. Slice the rested pork tenderloin into medallions. Plate the pork alongside the warmed brown rice and steamed broccoli. Drizzle the remaining 1/2 tbsp olive oil over the broccoli and rice for added flavor and healthy fats.
   Tip: Add a squeeze of lemon juice or fresh herbs if desired for extra brightness.

Pro tips

• Use a meat thermometer to avoid overcooking the pork tenderloin.
• Letting the pork rest after grilling ensures juiciness and tenderness.