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Recipe: Pork tenderloin with apples and blue cheese

Serves 4

Medically reviewed on Dec 20, 2017

Dietitian Tip

Pork tenderloin is as lean as chicken breast meat.


  • 1 pound pork tenderloin
  • 1/2 teaspoon white pepper
  • 2 teaspoons black pepper
  • 1/4 teaspoon cayenne
  • 1 teaspoon paprika
  • 2 teaspoons canola oil
  • 2 apples of choice, sliced
  • 1/2 cup white wine
  • 1/2 cup (about 2 ounces) blue cheese, crumbled


Preheat oven to 350 F. Trim tenderloin of all fat and silver skin. Season with spices.

In a large skillet over medium-high heat, add oil and put tenderloin in the pan. Sear each side, using tongs to turn the meat. Transfer meat to a roasting pan and cook in oven for 15 to 20 minutes, until internal temperature reaches 155 F. Remove tenderloin from pan and let rest.

Saute apples in pork pan until dark brown, add wine and reduce by half. Slice pork, spoon apples over top and sprinkle with blue cheese. Serve on warmed plates.

Nutritional Analysis (per serving)

Serving SizeAbout 4 ounces
Carbohydrate15 g
Cholesterol84 mg
Fiber3 g
Protein27 g
Sodium261 mg
Monounsaturated Fat3 g
Saturated Fat4 g
Total Fat9 g

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