Lean Pork Tenderloin with Sweet Potato Mash and Green Beans

Ingredients

• pork tenderloin 6 oz
• sweet potato 1 medium
• green beans 1 cup
• olive oil 1 tsp
• salt to taste
• black pepper to taste

Method

1. Prepare the Sweet Potato. Wash the sweet potato thoroughly. Peel it if you prefer, though the skin is nutritious and can be left on if well cleaned. Cut the sweet potato into evenly sized chunks about 1-2 inches each to ensure even cooking.
   Tip: Cutting the pieces evenly helps them cook uniformly and mash smoothly.
2. Cook the Sweet Potato. Place the sweet potato chunks in a pot and cover them with cold water. Add a pinch of salt to the water. Bring to a boil over high heat, then reduce to a simmer and cook for about 15 minutes or until the sweet potatoes are very tender when pierced with a fork.
   Tip: Start with cold water to cook the potatoes evenly and prevent the outside from becoming mushy before the inside cooks.
3. Prepare the Pork Tenderloin. While the sweet potatoes cook, pat the pork tenderloin dry with paper towels. Season all sides generously with salt and black pepper.
   Tip: Drying the meat helps get a nice sear when cooking.
4. Cook the Pork Tenderloin. Heat the olive oil in a skillet over medium-high heat. When the oil is hot, add the pork tenderloin. Sear the pork on all sides until it is golden brown, about 2-3 minutes per side. Then reduce the heat to medium-low, cover the skillet with a lid, and cook for another 8-10 minutes, turning occasionally, until the internal temperature reaches 145°F (63°C).
   Tip: Use a meat thermometer if you have one to ensure the pork is perfectly cooked and safe to eat.
5. Steam the Green Beans. While the pork finishes cooking, 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 they are tender but still crisp and bright green.
   Tip: Avoid overcooking the green beans to keep their vibrant color and crisp texture.
6. Mash the Sweet Potato. Drain the cooked sweet potatoes and place them in a bowl. Mash with a fork or potato masher until smooth. Add a pinch of salt and pepper to taste. You can add a teaspoon of olive oil or a small pat of butter if you want a creamier texture.
   Tip: For extra flavor, add a small sprinkle of cinnamon or nutmeg.
7. Rest and Slice the Pork. Remove the pork from the skillet and let it rest on a plate for 5 minutes. This helps the juices redistribute, keeping the meat tender. After resting, slice the pork into medallions about ½ inch thick.
   Tip: Resting meat is important to keep it juicy.
8. Plate and Serve. Arrange the pork slices on a plate alongside a generous scoop of sweet potato mash and the steamed green beans. Optionally, drizzle a little olive oil over the green beans and season with salt and pepper to taste.
   Tip: Presentation makes the meal more appetizing; try to arrange food neatly.

Pro tips

• Use a meat thermometer to check pork doneness for perfect results every time.
• Cut vegetables evenly to ensure they cook uniformly.
• Rest meat after cooking to retain juices and tenderness.