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H3 Recipe: Pork Tenderloin with Mango Chutney

pork tenderloin with mango salsa

Roasted Pork Tenderloin


2 each Pork tenderloins, cleaned and trimmed, plain

1/2 teaspoon Sea salt

¼ teaspoon Ground white pepper

Meat thermometer


½ cup Soy sauce, low sodium

½ cup Maple syrup, sugar free

1 Tablespoon Rosemary, fresh,chopped

1 Tablespoon Thyme, fresh, chopped

1 Tablespoon Garlic, chopped

1 each Shallot, chopped


  • Marinate pork tenderloin or pork medallions at least an hour before cooking. 
  • Reserve some marinade and place in sauce pot, to let reduce to use as sauce.
  • Preheat oven to 350ºF
  • Place parchment paper on baking sheet, or simply spray sheet with cooking spray.
  • Place each tenderloin on the baking sheet, and season.
  • Bake in oven for 20 minutes or until the internal temperature reaches 145ºF.  This internal temperature will cook the pork at a medium.  If a well done center is desired cook to an internal temperature of 160ºF.
  • Once tenderloin has reached your desired doneness slice on a bias and top with Mango Chutney.  Serve with brown rice and steamed asparagus.

Number of Servings: 6
Serving Size: 4 ounces
Calories: 170
Fat: 2

Mango Chutney


1 each Mango, peeled and cubed

¼ cup Orange juice

1 Tablespoon Rice wine vinegar

1 Tablespoon Honey

½ cup Red peppers, chopped

½ cup Red onion, chopped

1 Tablespoon Cornstarch

2 Tablespoon Water, cold mixed with cornstarch


  •  Combine all ingredients in medium sauce pot, and cook until fruit and vegetables are tender.
  • Thicken with a corn starch slurry if necessary.  Add slurry very slowly and not all at once, or clumps may form. 

Number of Servings: 8
Serving Size: 1/8 cup
Calories: 24
Fat Grams: 0

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