Lean Pork Tenderloin with Mashed Cauliflower and Green Beans

Name: Lean Pork Tenderloin with Mashed Cauliflower and Green Beans
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Yield: 1
Cuisine: American
Ingredients: 5 oz pork tenderloin (trimmed of excess fat); 1 cup cauliflower (cut into florets for mashing); 1 cup green beans (trimmed ends); 1 tsp olive oil (for cooking pork); 1 clove garlic (minced, optional for seasoning); 1 tsp herbs (such as rosemary, thyme, or parsley, fresh or dried); to taste salt (for seasoning); to taste black pepper (for seasoning); 1 tbsp butter (optional, for mashed cauliflower); 2 tbsp milk (optional, for mashed cauliflower to adjust creaminess)

620 kcal · 44 g protein · 10 minutes · 1 servings

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Lean Pork Tenderloin with Mashed Cauliflower and Green Beans

This healthy and flavorful dish features tender, juicy pork tenderloin paired with creamy mashed cauliflower and crisp steamed green beans. It’s a balanced meal perfect for a nutritious lunch or dinner, offering a satisfying blend of protein and vegetables.

620 kcal 44 g protein 10 minutes

Ingredients

pork tenderloin 5 oz
cauliflower 1 cup
green beans 1 cup
olive oil 1 tsp
garlic 1 clove
herbs 1 tsp
salt to taste
black pepper to taste
butter 1 tbsp
milk 2 tbsp

Method

Prepare the cauliflower. Wash and cut the cauliflower into small florets. Place them in a pot of boiling water and cook for about 10 minutes or until very tender when pierced with a fork.
Tip: To speed up cooking, cover the pot with a lid.
Steam the green beans. While the cauliflower cooks, wash and trim the green beans. Place them in a steamer basket over boiling water and steam for 5-7 minutes until bright green and tender-crisp.
Tip: Avoid overcooking green beans to keep their vibrant color and crunch.
Prepare the pork tenderloin. Pat the pork tenderloin dry with paper towels. Season both sides with salt, pepper, and your choice of herbs. Mince the garlic and rub it onto the pork for extra flavor if desired.
Tip: Drying the pork helps achieve a nice sear.
Cook the pork tenderloin. Heat 1 teaspoon of olive oil in a skillet over medium-high heat. When hot, add the pork tenderloin. Sear it on all sides for about 2 minutes per side to develop a golden crust. Then reduce heat to medium, cover, and cook for another 8-10 minutes, turning occasionally until the internal temperature reaches 145°F (63°C).
Tip: Use a meat thermometer for best results to avoid overcooking.
Mash the cauliflower. Drain the cooked cauliflower well. Transfer to a bowl and mash with a fork or potato masher. Add butter and milk, then mix until creamy. Season with salt and pepper to taste.
Tip: For extra smoothness, you can use a hand blender.
Serve the dish. Slice the pork tenderloin into medallions. Plate with a scoop of mashed cauliflower and steamed green beans on the side. Optionally, drizzle a little olive oil or melted butter on the vegetables for extra flavor.
Tip: Let the pork rest for a few minutes before slicing to keep it juicy.

Pro tips

Use a meat thermometer to ensure pork is cooked safely but remains juicy.
Cover the cauliflower while boiling to help it cook faster and retain nutrients.