Low-Fat Grilled Pork Tenderloin With Pineapple Salsa Recipe
Chicken breast may still be king of the American meat market, but pork tenderloin is no less worthy of the crown. Besides being nearly as lean as white meat chicken (a 3-ounce portion of cooked pork tenderloin has only 3 grams of fat), pork also boasts an impressive array of nutrients, including more than a third of a day's dose of selenium, a trace mineral shown to be effective in cancer prevention.
Another reason to love pork is its ability to stand up to big, gutsy, bold flavors. Here, a heady rub of mustard and chili powder and a powerful salsa of pineapple and jalapeño help skyrocket the flavor quotient while adding only about 25 calories—plus a range of first-rate nutrients—to the bottom line.
Nutrition: 210 calories, 4 g fat (1.5 g saturated), 390 mg sodium
1 Tbsp Dijon or grainy mustard
1⁄2 Tbsp honey
1⁄2 Tbsp chili powder
Salt and black pepper to taste
1 lb pork tenderloin
4 (1⁄2"-thick) slices pineapple, core removed
1 red onion, minced
1 jalapeño pepper, minced
1⁄2 cup chopped fresh cilantro
Juice of 1 lime
How to Make It
- Preheat the grill.
- Combine the mustard, honey, chili powder, and a good sprinkle of salt and pepper, and rub all over the pork.
- Place the pork and pineapple slices on the grill.
- Grill the pineapple for 2 to 3 minutes per side, until lightly charred and softened.
- Grill the tenderloin, turning once or twice, for about 10 minutes, until lightly charred and firm (but yielding) to the touch (an internal thermometer should read no more than 160°F).
- Let the pork rest for at least 5 minutes.
- While the pork rests, chop the pineapple into bite-size pieces.
- Combine with the onion, jalapeño, cilantro, and lime juice.
- Season with a bit of salt and pepper. Slice the pork and serve with the salsa.
Eat This Tip
Nothing impresses more and requires less time and effort than a fruit salsa. Start with the same base—1 minced onion, 1 minced jalapeño, 1⁄2 cup chopped cilantro, and the juice of a lime—and then add the fruit of your choice. Mango and papaya are obvious choices, but apples, melon, and even strawberries work beautifully as well.