Roasted pork tenderloin with parmesan broccoli (low FODMAP)
10 minutes prep • 30 minutes bake or 60 minutes grill or 3 hours smoker • Gluten-free • Low FODMAP • Serves 4 - 6
This pork tenderloin is flavorful and crispy on the outside, juicy and tender on the inside. Served with rice, parmesan broccoli, and our white wine cream sauce, this is a delicious meal you can present to the family or your next table of guests. Don’t be discouraged by the list of ingredients, most of them are spices that go into the rub!
Ingredients
1-2 heads broccoli florets (no stems)
1 tablespoon extra virgin olive oil
1/2 cup parmesan cheese, grated
Two 1-pound pork tenderloins (see pro tip)
2 tablespoons garlic-infused olive oil
2 teaspoons basil
2 teaspoons oregano
1 teaspoon marjoram
2 teaspoons Gourmend Foods garlic scape powder (use code IBSGC15 for 15% discount)
2 teaspoons cumin
2 teaspoons Kosher salt
2 teaspoons chili powder
1 teaspoon smoked paprika (optional but highly recommended)
1/2 teaspoon black pepper
2 tablespoons dark brown sugar
Directions
(1) Prepare the meat: Pierce tenderloins all over with a fork then rub the garlic-infused olive oil onto all sides of the meat.
Make your rub by whisking together the remaining ten dry ingredients. Sprinkle rub mixture all over tenderloin(s), patting it onto the surface of the meat on all sides.
(2) Cook the meat:
On the smoker (my preferred method as it yields the tenderest and most flavorful meat)
Preheat smoker to 180 degrees.
Place tenderloins diagonally on the smoker grill and smoke at 180 degrees for 3 hours until outside is browned.
Increase the smoker temperature to 275 degrees F and cook until the internal temperature of the thickest part registers at least 145 degrees F. For 1-pound tenderloins, this should only take about 10 or 15 minutes.
On the grill
Preheat grill to medium-high (about 400 degrees F).
Grill for 20-30 minutes until the outside is browned and crispy but not burned. Watch the temperature and take the meat off when the internal temperature of the thickest part is just below 145 degrees F. The meat will continue to cook for a few minutes off the grill and you don’t want it to get dry.
In the oven
Preheat oven to 400 degrees and lightly grease a large baking/casserole dish.
Bake for 25-35 minutes until outside is browned and the internal temperature of the thickest part registers 145 degrees F.
When done, be sure to spoon any remaining juices from the pan over the slices for extra flavor and juiciness.
(3) Make the sauce: See recipe and instructions below.
(4) Steam the rice: While the meat is cooking, steam the rice per package instructions, set it aside, and keep warm.
(5) Cook the broccoli: While the rice is steaming, cook the broccoli. If you are not already using your oven to cook the pork loin, preheat the oven to 400 degrees F. Trim your broccoli into florets (no stems). Put in a large bowl and drizzle with olive oil. Toss to combine. Sprinkle with salt and pepper and toss again. Spread on a parchment-lined rimmed baking sheet and cook in a 400 degree F oven for about 15 minutes. Stir partway through. Broccoli may get blackened in spots — which is great! Remove from the oven and sprinkle with freshly grated parmesan cheese.
(6) Finish: Allow meat to rest, covered with foil, on a cutting board for 5-10 minutes before slicing. Slice into 3/4-inch pieces.
(7) Plate and serve: To each plate add a scoop of rice and broccoli and a few slices of pork loin. Serve with our quick white wine cream sauce (recipe below) drizzled over the rice and the meat.
Eat and enjoy every bite because you can!
Pro tip:
This recipe is pretty flexible and you can use 1-2 very small pork tenderloins, or one medium-large pork tenderloin OR you can double or even triple the ingredients for the seasonings and serve a LOT of people with several large tenderloins. You will have to adjust your cook time to the size of the meat and use a meat thermometer to confirm when done.
White wine cream sauce
Ingredients
1 tablespoon butter
1 tablespoon each minced chives, and fresh thyme or rosemary
1/2 cup white wine (such as sauvignon blanc or pinot grigio)
1 cup heavy cream (or lactose-free half and half for a lighter sauce)
1/2 cup freshly grated parmesan cheese
1/4 teaspoon salt plus additional salt and pepper to taste
Directions
(1) Prepare cream sauce: Melt butter in a medium-size skillet over medium-high heat. Add chives or green onions, and saute for about 1 minute. Add white wine and cook for about 30 seconds, then add the cream or half and half.
(2) Cook cream sauce: Cook for about 10 - 12 minutes over medium heat stirring frequently.
(3) Finish: Add salt and chopped thyme or rosemary and the grated parmesan cheese. Stir until the cheese is incorporated (about a minute). Season with more salt and pepper if needed.
(4) Serve: Pour over your roasted pork tenderloin and rice.
More Deliciously Low FODMAP™ salads you might enjoy
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