Lean Pork Tenderloin with Mashed Potatoes and Green Beans

Ingredients

• pork tenderloin 5 oz
• potatoes 1 medium
• skim milk 1/4 cup
• green beans 1 cup
• butter 1 tsp
• salt to taste
• black pepper to taste
• olive oil 1 tsp

Method

1. Prepare the potatoes. Wash and peel the medium potato. Cut it into evenly sized chunks, about 1-2 inches each. This helps them cook evenly and faster.
   Tip: Cutting potatoes into similar sizes ensures uniform cooking.
2. Boil the potatoes. Place the potato chunks in a pot and cover them with cold water. Add a pinch of salt. Bring to a boil over medium-high heat, then reduce to a simmer. Cook until the potatoes are tender and easily pierced with a fork, about 15 minutes.
   Tip: Start with cold water to allow potatoes to cook evenly inside and out.
3. Cook the pork tenderloin. While potatoes are boiling, pat the pork tenderloin dry with paper towels. Season both sides with salt and black pepper. Heat 1 teaspoon of olive oil in a skillet over medium-high heat. Once hot, add the pork tenderloin and sear for about 3-4 minutes on each side until browned. Then reduce heat to medium, cover the pan, and cook for an additional 6-8 minutes until the internal temperature reaches 145°F (63°C). Remove from heat and let it rest for 5 minutes before slicing.
   Tip: Use a meat thermometer to check for doneness, ensuring juicy and safe pork.
4. Steam the green beans. While the pork cooks and potatoes boil, rinse the green beans and trim the ends. Place them in a steamer basket over boiling water, cover, and steam for about 5-7 minutes until tender but still crisp.
   Tip: Avoid overcooking green beans to keep their vibrant color and crunch.
5. Mash the potatoes. Drain the cooked potatoes and return them to the pot. Add 1 teaspoon of butter and 1/4 cup of skim milk. Mash with a potato masher or fork until smooth and creamy. Season with salt and pepper to taste.
   Tip: Warm the milk slightly before adding to keep the potatoes hot and creamy.
6. Add butter to green beans. Transfer steamed green beans to a bowl and toss with 1 teaspoon of butter while they are still hot. Season lightly with salt and pepper.
   Tip: Butter adds richness and enhances the natural flavor of the beans.
7. Plate and serve. Slice the rested pork tenderloin into medallions. Plate the mashed potatoes, green beans, and pork slices attractively. Serve immediately while warm.
   Tip: Letting the pork rest before slicing keeps it juicy and tender.

Pro tips

• Use a meat thermometer to avoid overcooking pork tenderloin.
• Cut potatoes into uniform pieces for even cooking.
• Steam green beans just until tender to retain nutrients and color.