Italian Pork Tenderloin Bowl
566
Calories
55g
Protein
32g
Carbs
27g
Fat
Pork Tenderloin seared and served over cooked brown rice with spinach and bright aromatics.
Kcal 566 · Protein 55 g · Carbs 32 g · $ 4.00 per serving
Protein 55g · Carbs 32g · Fat 27g
15 min
Prep
18 min
Cook
$ 4
Per Plate
566
Calories
What You Need
One plate is the amount the calories and protein above are for.
- 6 oz pork tenderloin, cut into 1-inch pieces
- 1/2 cup cooked brown rice
- 1.5 cups cooked spinach (from about 15 oz raw)
- 1 cup cooked sliced mushrooms (from about 2 cups raw)
- 1/2 cup diced tomato
- 2 cloves garlic, minced
- 1 tbsp olive oil
- 1/4 cup basil, roughly chopped
- 12 oz pork tenderloin, cut into 1-inch pieces
- 1 cup cooked brown rice
- 3 cups cooked spinach (from about 30 oz raw)
- 2 cups cooked sliced mushrooms (from about 4 cups raw)
- 1 cup diced tomato
- 4 cloves garlic, minced
- 2 tbsp olive oil
- 1/2 cup basil, roughly chopped
- 24 oz pork tenderloin, cut into 1-inch pieces
- 2 cups cooked brown rice
- 6 cups cooked spinach (from about 60 oz raw)
- 4 cups cooked sliced mushrooms (from about 8 cups raw)
- 2 cups diced tomato
- 8 cloves garlic, minced
- 4 tbsp olive oil
- 1 cup basil, roughly chopped
- 36 oz pork tenderloin, cut into 1-inch pieces
- 3 cups cooked brown rice
- 9 cups cooked spinach (from about 90 oz raw)
- 6 cups cooked sliced mushrooms (from about 12 cups raw)
- 3 cups diced tomato
- 12 cloves garlic, minced
- 6 tbsp olive oil
- 1 1/2 cups basil, roughly chopped
- 48 oz pork tenderloin, cut into 1-inch pieces
- 4 cups cooked brown rice
- 12 cups cooked spinach (from about 120 oz raw)
- 8 cups cooked sliced mushrooms (from about 16 cups raw)
- 4 cups diced tomato
- 16 cloves garlic, minced
- 8 tbsp olive oil
- 2 cups basil, roughly chopped
Before You Start
Pat the pork dry and season it, rinse the spinach, slice the mushrooms, and dice the tomato and mince the garlic.
How To Make It
- Sear the pork tenderloin in the olive oil, 4 to 5 minutes per side, until golden and it reaches 145°F in the center, then set it aside to rest.
- Add the mushrooms to the same pan and cook, 4 to 5 minutes, until they release their liquid and brown.
- Add the garlic and tomato and simmer, 3 to 4 minutes, until the tomato softens and turns saucy.
- Add the spinach and cook, 1 to 2 minutes, until it wilts, then fold in the basil.
- Slice the pork and serve it with the vegetables over the rice.
Fix It: If the tomato dries out, add a splash of water so it stays saucy rather than sticking.
Air Fryer
- Heat the air fryer to 380F.
- Add the ingredients you would cook on the stove or in the oven in a single layer, without crowding the basket.
- Cook for about 18 minutes, shaking the basket halfway, until cooked through and lightly crisp.
- Let it rest a minute, then finish and plate the dish as written in the steps above.
Microwave
- Add the ingredients you would cook together to a microwave safe bowl along with their liquid.
- Cover loosely and microwave in one minute bursts, stirring between each, until hot through.
- Let it stand for a minute, then finish and plate the dish as written in the steps above.
Nutrition Per Serving
- Calories566
- Protein55g
- Carbs32g
- Fat27g
- Fiber6g
- Sodium160mg
Bonus Benefits
- Eating Well
- Steady Energy
- Heart Health
- Mood Support
- Blood Sugar
Reported to quietly support, as I've found in my research.
Chef's Wisdom:
Tomato: lycopene and vitamin C, reported to support heart health.
Tomato: lycopene and vitamin C, reported to support heart health.
Tools For This Recipe
That link pays me sometimes. I'm a Digital Personal Chef, not a saint. No spam, unsubscribe anytime. Talk to your Doctor.