basalfit
Recipe

Pork tenderloin with roasted apples & green beans

Mustard-glazed pork tenderloin roasted with apples, potatoes and green beans. An easy weeknight roast.

Total time
50 min
Servings
4
Calories
444
Protein
37 g
Protein
37 g 33%
Carbs
52 g 46%
Fat
11 g 21%
I ate this: log it to today
  • Dairy-free
  • Egg-free
  • Gluten-free
  • Nut-free

Ingredients

4 servings
  • 600 gpotato, baby potatoes, halved
  • 2 tbspolive oil
  • 1 tspsalt
  • ½ tspblack pepper
  • 600 gpork tenderloin
  • 1 tbspmustard
  • 1 tbspmaple syrup
  • 2 tsprosemary, chopped
  • 2 mediumapple, cut into wedges
  • 1 mediumred onion, cut into wedges
  • 400 ggreen beans, trimmed

Steps

  1. Heat the oven to 220 °C (425 °F). Toss the potatoes with half the oil and a third of the salt and roast for 15 minutes.
  2. Rub the pork with the rest of the salt and the pepper. Mix the mustard, maple syrup and rosemary.
  3. Add the apples, onion and green beans to the tray with the rest of the oil. Put the pork in the middle and brush with the mustard glaze.
  4. Roast for 20 to 25 minutes until the pork reaches 63 °C (145 °F) inside. Rest for 5 minutes, then slice.

What a serving gives you

High in Protein (74% DV), Dietary fiber (31% DV), Iron (22% DV), Magnesium (26% DV), Phosphorus (41% DV), Potassium (34% DV), Zinc (34% DV), Copper (46% DV), Manganese (32% DV), Selenium (≥89% DV), Vitamin C (53% DV), Vitamin K (≥44% DV), Thiamin (B1) (145% DV), Riboflavin (B2) (59% DV), Niacin (B3) (78% DV), Pantothenic acid (B5) (41% DV), Vitamin B6 (108% DV), Vitamin B12 (32% DV), Choline (≥29% DV)

High is 20% of the Daily Value or more for this portion; low is 5% or less (FDA).

Vitamins, minerals and every other nutrient

All nutrients (60)

Amounts for one serving and per 100 g. % Daily Value is for the portion, where the FDA sets one. ≥ marks a lower bound: USDA has no value for some ingredients.

Energy and macronutrients (8)
NutrientServing100 g% DV
Calories444 kcal82.9 kcal
Protein37.1 g6.91 g74%
Carbohydrate52.2 g9.73 g19%
Dietary fiber8.77 g1.64 g31%
Total sugars≥18.2 g≥3.39 g
Added sugars≥3.02 g≥0.564 g≥6%
Starch≥23.9 g≥4.45 g
Water431 g80.3 g
Fats and fatty acids (9)
NutrientServing100 g% DV
Total fat10.7 g2 g14%
Saturated fat2.13 g0.397 g11%
Trans fat≥0.032 g≥0.006 g
Monounsaturated fat6.22 g1.16 g
Polyunsaturated fat1.52 g0.284 g
Omega-3 ALA≥0.026 g≥0.005 g
Omega-3 EPA≥0 g≥0 g
Omega-3 DHA≥0 g≥0 g
Cholesterol97.5 mg18.2 mg33%
Minerals (10)
NutrientServing100 g% DV
Calcium84.6 mg15.8 mg7%
Iron4.04 mg0.754 mg22%
Magnesium111 mg20.7 mg26%
Phosphorus517 mg96.4 mg41%
Potassium1607 mg300 mg34%
Sodium720 mg134 mg31%
Zinc3.71 mg0.693 mg34%
Copper0.413 mg0.077 mg46%
Manganese0.738 mg0.138 mg32%
Selenium≥48.8 mcg≥9.11 mcg≥89%
Vitamins (13)
NutrientServing100 g% DV
Vitamin A38.5 mcg7.18 mcg4%
Vitamin C48.1 mg8.96 mg53%
Vitamin D0.3 mcg0.056 mcg2%
Vitamin E≥1.91 mg≥0.356 mg≥13%
Vitamin K≥52.7 mcg≥9.83 mcg≥44%
Thiamin (B1)1.74 mg0.324 mg145%
Riboflavin (B2)0.763 mg0.142 mg59%
Niacin (B3)12.5 mg2.33 mg78%
Pantothenic acid (B5)2.04 mg0.381 mg41%
Vitamin B61.83 mg0.341 mg108%
Folate64.1 mcg12 mcg16%
Vitamin B120.765 mcg0.143 mcg32%
Choline≥160 mg≥29.9 mg≥29%
Amino acids (18)
NutrientServing100 g% DV
Tryptophan≥0.386 g≥0.072 g
Threonine≥1.61 g≥0.3 g
Isoleucine≥1.73 g≥0.322 g
Leucine≥2.97 g≥0.554 g
Lysine≥3.2 g≥0.596 g
Methionine≥0.94 g≥0.175 g
Cystine≥0.422 g≥0.079 g
Phenylalanine≥1.53 g≥0.285 g
Tyrosine≥1.32 g≥0.246 g
Valine≥1.91 g≥0.357 g
Arginine≥2.36 g≥0.44 g
Histidine≥1.46 g≥0.272 g
Alanine≥2.05 g≥0.382 g
Aspartic acid≥4.16 g≥0.775 g
Glutamic acid≥5.86 g≥1.09 g
Glycine≥1.59 g≥0.297 g
Proline≥1.46 g≥0.272 g
Serine≥1.59 g≥0.297 g
Other (2)
NutrientServing100 g% DV
Caffeine≥0 mg≥0 mg
Alcohol≥0 g≥0 g