Lean Pork Tenderloin with Roasted Brussels Sprouts and Brown Rice

Ingredients

• Pork tenderloin 120 g
• Brussels sprouts 100 g
• Brown rice 60 g
• Olive oil 1 tbsp
• Garlic powder pinch
• Salt to taste
• Black pepper to taste

Method

1. Preheat the oven. Set your oven to 400°F (200°C) to preheat. This temperature is ideal for roasting the Brussels sprouts and pork tenderloin evenly.
   Tip: Preheating ensures even cooking and a nice roast.
2. Prepare the Brussels sprouts. Wash the Brussels sprouts, trim the ends, and cut them in half. Place them in a bowl and toss with half the olive oil, a pinch of salt, pepper, and garlic powder.
   Tip: Cutting Brussels sprouts in half helps them roast evenly and become crispy.
3. Prepare the pork tenderloin. Pat the pork tenderloin dry with paper towels. Rub it with the remaining olive oil, then season generously with salt, pepper, and a pinch of garlic powder.
   Tip: Drying the meat helps achieve a better sear and browning.
4. Roast Brussels sprouts. Spread the Brussels sprouts on a baking sheet in a single layer. Place them in the preheated oven and roast for 20-25 minutes, tossing halfway through to ensure even browning.
   Tip: Roasting until edges are golden brown adds a delicious caramelized flavor.
5. Cook the pork tenderloin. While the Brussels sprouts roast, heat a large oven-safe skillet over medium-high heat. Add a small amount of olive oil if needed. Sear the pork tenderloin on all sides until browned, about 2-3 minutes per side. Then transfer the skillet to the oven and roast the pork for 15-20 minutes until the internal temperature reaches 145°F (63°C).
   Tip: Use a meat thermometer for accurate doneness; rest pork for 5 minutes before slicing.
6. Warm the brown rice. If your brown rice is already cooked and cooled, warm it gently in a microwave or on the stovetop with a splash of water to prevent drying out.
   Tip: Cover rice while warming to keep it moist.
7. Plate and serve. Slice the rested pork tenderloin into medallions. Serve alongside the roasted Brussels sprouts and warm brown rice. Enjoy your balanced and nutritious meal!
   Tip: Resting the pork allows juices to redistribute, keeping it tender.

Pro tips

• Use a meat thermometer to avoid overcooking pork; 145°F (63°C) is safe and juicy.
• Toss Brussels sprouts halfway through roasting for even caramelization.