Barbecue Pork Tenderloin
Our Deep Covered Baker allows you to prepare a pork tenderloin in the microwave, which gives you a head start on speedy sandwiches or salad.
- 1 pork tenderloin (about 1 pound)
- 1 tablespoon vegetable oil
- 2 tablespoons Smoky Barbecue Rub
- Ingredients for Miniature Barbecue Pork Sandwiches or Barbecue Pork Salad
On Large Grooved Cutting Board, trim fat and silver skin from pork tenderloin using Boning Knife. Brush with oil using Chef's Silicone Basting Brush. Place pork into Deep Covered Baker, tucking narrower end under to create a uniform thickness. Evenly rub pork with barbecue rub.
Cover baker; microwave on HIGH 6-10 minutes or until Digital Pocket Thermometer registers 150°F, checking temperature at 6 minutes and then at every 2-minute interval. Remove baker from microwave; let stand, covered, 10 minutes (temperature will rise to 160°F for medium doneness). Prepare sandwiches or salad, if desired.
- 4 servings
Nutrients per serving:
Calories 190, Total Fat 10 g, Saturated Fat 2.5 g, Cholesterol 75 mg, Carbohydrate 0 g, Protein 23 g, Sodium 300 mg, Fiber 0 g
This recipe can be easily doubled. Place two tenderloins into Deep Covered Baker; microwave on HIGH 8-12 minutes as directed above.
Four boneless, skinless chicken breasts (4-6 ounces each) can be substituted for the pork tenderloin. Microwave as directed, testing for doneness in thickest part of breast until Digital Pocket Thermometer registers 170°F and no longer pink in center. Remove chicken from baker; let stand 5 minutes.
Smoky Barbecue Sauce: Combine 1 cup ketchup, 1/4 cup firmly packed brown sugar, 2 tablespoons Smoky Barbecue Rub and 2 teaspoons cider vinegar or white vinegar in (1.5-qt.) Saucepan. Bring to a boil; stirring occasionally; remove from heat. Serve sauce on sandwiches; reserve remaining sauce for another use.
Yield: 1 1/3 cups sauce
Nutrients per serving (about 2 tablespoons): Calories 45, Total Fat 0 g, Saturated Fat 0 g, Cholesterol 0 mg, Carbohydrate 12 g, Protein 0 g, Sodium 360 mg, Fiber 0g
Miniature Barbecue Pork Sandwiches: Cut 1 medium onion into 1/4-inch-thick slices. Arrange onion slices over bottom of baker. Prepare pork as directed on previous page; place over onion and microwave as directed. Cut pork into 1/4-inch-thick slices. Arrange sliced pork evenly over 8 small rolls; top pork with onions. Spread about 1 teaspoonSmoky Barbecue Sauce over top half of each roll; top sandwiches and serve.
Yield: 8 mini sandwiches
Nutrients per serving (1 mini sandwich): Calories 200, Total Fat 6 g, Saturated Fat 1.5 g, Cholesterol 35 mg, Carbohydrate 20 g, Protein 15 g, Sodium 380 mg, Fiber 1 g
Barbecue Pork Salad: Prepare pork as directed. For dressing, combine 1/4 cup ranch salad dressing and 1 teaspoon Smoky Barbecue Rub. Cut pork into strips. Thinly slice half of a medium red onion. In large bowl, combine 1 package (7 ounces) iceberg lettuce salad mix and 2 cups cole slaw mix; top with onion, 1 cup thawed frozen corn and pork. Drizzle with dressing, serve on Simple Additions® Medium Square Plate.
Yield: 4 servings
Nutrients per serving: Calories 320, Total Fat 18 g, Saturated Fat 3.5 g, Cholesterol 80 mg, Carbohydrate 15 g, Protein 26 g, Sodium 500 mg, Fiber 3 g