Tender, lightly seasoned pork tenderloin paired with a crisp, tangy apple and cabbage slaw. The pork is juicy with subtle mustard-garlic notes and the slaw provides bright, crunchy freshness.
Juicy Tenderloin with Bright Apple-Cabbage Slaw
A quick, low-fat dinner that pairs seared, mustard-garlic pork tenderloin with a crisp, tangy apple slaw for refreshing contrast.
This is the kind of weeknight recipe that feels special without a lot of fuss: a lean pork tenderloin rubbed with garlic and Dijon, seared to get a thin, savory crust, then roasted just to 145°F so the center stays tender and juicy. The mustard and garlic give the pork a subtle, savory lift that plays nicely against the natural sweetness of the meat without adding extra fat.
The slaw is the bright partner this dish needs — thinly shredded green cabbage and tart-sweet green apple tossed in a light dressing of nonfat Greek yogurt, apple cider vinegar, lemon juice, and a touch of honey. It’s creamy enough to clothe every forkful but still crisp and refreshing; the apple gives little pops of juiciness while the cabbage keeps the texture lively.
Practical wins: the whole meal comes together in about 40 minutes. Searing in an ovenproof skillet and finishing in a hot oven saves a pan and builds great flavor; pat the tenderloin dry, rub evenly, use an instant-read thermometer, and don’t skip the 8–10 minute rest before slicing thin across the grain. For the slaw, you can whisk the dressing ahead and toss just before serving to preserve crunch.
Serve slices of tenderloin alongside a generous mound of slaw for a light dinner, or tuck both into warm whole-grain wraps for an easy lunch the next day. If you want to vary the profile, stir in chopped herbs or toasted seeds for more texture — the balance of juicy pork and bright slaw makes this a reliably satisfying, low-fat go-to.
Ingredients
How to Make Lean Pork Tenderloin Apple Slaw
- Preheat the oven to 425°F (220°C). Pat the pork tenderloin dry with paper towels.
- In a small bowl, mash the garlic and combine with olive oil, Dijon mustard, 3/4 tsp salt and 1/2 tsp black pepper; rub the mixture evenly over the tenderloin.
- Heat a 10-inch ovenproof skillet over medium-high heat until hot, then sear the tenderloin on all sides (about 1-2 minutes per side) to develop color.
- Transfer the skillet to the preheated oven and roast until an instant-read thermometer inserted into the thickest part reads 145°F (about 15-20 minutes depending on thickness). Remove from oven and let rest 8-10 minutes before slicing.
- While the pork roasts, make the slaw dressing by whisking together nonfat Greek yogurt, apple cider vinegar, lemon juice, honey, the remaining 1/4 tsp salt and 1/4 tsp black pepper until smooth.
- Core and thinly slice the green apple (leave the skin on for texture); thinly shred the cabbage and grate or shred the carrot. Thinly slice the green onions and chop the parsley.
- In a large bowl, toss the cabbage, carrot, apple, green onions and parsley with the yogurt dressing until evenly coated. Taste and adjust seasoning with a pinch more salt or lemon if desired; refrigerate if not serving immediately.
- Slice the rested pork into 1/2-inch medallions and serve over or alongside the apple slaw. Garnish with an extra sprinkle of chopped parsley or a few green onion slices if desired.
Recipe Card
Lean Pork Tenderloin Apple Slaw
Tender, lightly seasoned pork tenderloin paired with a crisp, tangy apple and cabbage slaw. The pork is juicy with subtle mustard-garlic notes and the slaw provides bright, crunchy freshness.
- Prep
- 20 min
- Cook
- 20 min
- Servings
- 4
Ingredients
Instructions
- Preheat the oven to 425°F (220°C). Pat the pork tenderloin dry with paper towels.
- In a small bowl, mash the garlic and combine with olive oil, Dijon mustard, 3/4 tsp salt and 1/2 tsp black pepper; rub the mixture evenly over the tenderloin.
- Heat a 10-inch ovenproof skillet over medium-high heat until hot, then sear the tenderloin on all sides (about 1-2 minutes per side) to develop color.
- Transfer the skillet to the preheated oven and roast until an instant-read thermometer inserted into the thickest part reads 145°F (about 15-20 minutes depending on thickness). Remove from oven and let rest 8-10 minutes before slicing.
- While the pork roasts, make the slaw dressing by whisking together nonfat Greek yogurt, apple cider vinegar, lemon juice, honey, the remaining 1/4 tsp salt and 1/4 tsp black pepper until smooth.
- Core and thinly slice the green apple (leave the skin on for texture); thinly shred the cabbage and grate or shred the carrot. Thinly slice the green onions and chop the parsley.
- In a large bowl, toss the cabbage, carrot, apple, green onions and parsley with the yogurt dressing until evenly coated. Taste and adjust seasoning with a pinch more salt or lemon if desired; refrigerate if not serving immediately.
- Slice the rested pork into 1/2-inch medallions and serve over or alongside the apple slaw. Garnish with an extra sprinkle of chopped parsley or a few green onion slices if desired.
Nutrition
- Carbohydrates
- 17
- Saturated Fat
- 4
- Sodium
- 720
- Fiber
- 3.8
- Unsaturated Fat
- 10
- Protein
- 42
- Fat
- 14
- Cholesterol
- 115
- Trans Fat
- 0
- Calories
- 360
- Sugar
- 8.5