Usually when a food is described as having a golden, crisp crust, plenty of fat is involved.
But it doesn’t have to be that way. With the right ingredients and techniques, flavorful, crunchy, satisfying results can be had without all the fat.
This recipe for pork tenderloin in a golden, herbed crust is loosely inspired by a classic Japanese preparation of breaded, deep-fried pork chops called tonkatsu.
But rather than pork cutlets, this dish uses pork tenderloin, which is as lean as white chicken meat.
Deep-fried crusts do have loads of flavor, so for this pork tenderloin we compensate with loads of flavoring in the coating.
A crumb mixture is made with panko (Japanese-style bread crumbs), which have a crisper, lighter texture than most kinds of breading. Panko can be found in the Asian section of most grocers.
The panko is combined with chopped fresh parsley, thyme, rosemary and minced garlic to create a flavor that’s more Mediterranean than Asian.
You can substitute any herbs you prefer as long as you keep to these quantities. Instead of buying individual bunches, which can be pricey, look for packaged fresh herb blends in the produce department.
The bread crumb mixture is moistened with healthy, extra-virgin olive oil, which distributes flavors and helps the crust brown during roasting.
To make the crumb mixture stick, a coating of zesty Dijon mustard is applied to the tenderloin, rather than the more common beaten egg. This adds an extra burst of flavor without any additional fat.
Roast the pork tenderloin just until the internal temperature of the meat reaches 155 degrees; the internal temperature will rise to 160 degrees while the tenderloin rests for 5 minutes. Overcooking lower fat meats dries out the meat.
To complete this healthy meal, try serving the sliced pork with steamed broccoli and pureed sweet potatoes sprinkled with toasted chopped hazelnuts.
Pork tenderloin with herbed crust
3/4cup panko (Japanese-style) bread crumbs
2cloves garlic, minced
2tablespoons finely chopped flat-leaf parsley
1tablespoon finely chopped fresh rosemary
1tablespoon finely chopped fresh thyme
1tablespoon extra-virgin olive oil
1/4teaspoon salt
1/4teaspoon freshly ground black pepper
11-pound pork tenderloin
2tablespoons Dijon mustard
Preheat oven to 400 degrees. Lightly oil a wire rack or coat it with nonstick cooking spray. Set the rack in a baking sheet.
In a small bowl, combine the bread crumbs, garlic, parsley, rosemary, thyme, oil, salt and pepper. Mix thoroughly.
Use paper towels to pat dry the pork tenderloin.
On a piece of plastic wrap, spread out half the breadcrumb mixture in a strip as long as the tenderloin. Coat one side of the tenderloin with half the mustard.
Turn the tenderloin over and set it down on the crumbs so they stick to the mustard. Coat the remaining surface of the meat with the remaining mustard. Press the second side of the tenderloin into the remaining crumb mixture.
Transfer the tenderloin to the prepared rack. Roast until the crust is golden, the tenderloin is barely pink in the center and the internal temperature is 155 degrees, 35 to 45 minutes. Let stand for 5 minutes before slicing.
Makes four servings. Per serving: 245 calories; 8 grams fat (2 grams saturated); 74 mg cholesterol; 16 grams carbohydrate; 26 grams protein; 1 gram fiber; 435 mg sodium.
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