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Lean Pork Tenderloin with Roasted Brussels Sprouts and Barley

440 kcal · 45 g protein · 15 minutes · 1 servings

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Lean Pork Tenderloin with Roasted Brussels Sprouts and Barley

This wholesome meal features tender grilled pork tenderloin paired with flavorful roasted Brussels sprouts and nutty cooked barley. It's a balanced dish rich in protein, healthy fats, and complex carbohydrates, perfect for a nutritious lunch or dinner.

440 kcal 45 g protein 15 minutes

Ingredients

  • pork tenderloin 5 oz
  • Brussels sprouts 1 cup
  • barley 1/2 cup
  • olive oil 1 tbsp
  • fresh rosemary 1 tsp
  • garlic 1 clove
  • salt to taste
  • black pepper to taste

Method

  1. Prepare the Brussels sprouts. Preheat your oven to 400°F (200°C). Rinse 1 cup of Brussels sprouts under cold water, trim the ends, and cut them in half. Place them in a bowl and toss with half the olive oil (1/2 tbsp), salt, pepper, half the minced garlic, and half the chopped rosemary.
    Tip: Cutting Brussels sprouts in half helps them roast evenly and develop a nice caramelized flavor.
  2. Roast the Brussels sprouts. Spread the seasoned Brussels sprouts on a baking sheet in a single layer. Roast in the preheated oven for 20-25 minutes, stirring halfway through, until they are golden brown and tender.
    Tip: Stirring halfway ensures even roasting and prevents burning.
  3. Cook the barley. While the Brussels sprouts roast, prepare the barley. If using uncooked barley, rinse 1/4 cup dry pearl barley and cook it in 3/4 cup boiling water with a pinch of salt. Reduce heat to low, cover, and simmer for about 30-40 minutes until tender and water is absorbed. If you have pre-cooked barley, simply warm 1/2 cup before serving.
    Tip: Pearl barley cooks faster than hulled barley; adjust cooking time accordingly.
  4. Prepare and grill the pork tenderloin. While the barley cooks, heat a grill or grill pan over medium-high heat. Rub the pork tenderloin (5 oz) with the remaining olive oil (1/2 tbsp), salt, pepper, remaining garlic, and rosemary. Grill the pork for about 4-5 minutes per side, or until the internal temperature reaches 145°F (63°C). Let it rest for 5 minutes before slicing.
    Tip: Use a meat thermometer for best results to avoid overcooking.
  5. Plate and serve. Place the sliced pork tenderloin on a plate alongside the roasted Brussels sprouts and cooked barley. Drizzle any resting juices from the pork over the top for extra flavor.
    Tip: Resting the pork allows juices to redistribute, keeping the meat moist.

Pro tips

  • Trim and halve Brussels sprouts for even roasting and better flavor.
  • Use a meat thermometer to ensure pork is safely cooked but still juicy.