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  • 4servings
  • 168calories

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Nutrition Info . . .

NutrientsProteins, Lipids, Cellulose
VitaminsA, B2
MineralsCopper, Natrium, Phosphorus, Cobalt, Molybdenum

Ingredients Jump to Instructions ↓

  1. 2 tablespoons fennel seeds

  2. 1 tablespoon coriander seeds

  3. 6 tablespoons fat-free, less-sodium chicken broth, divided

  4. 1 tablespoon Worcestershire sauce

  5. 1 teaspoon bottled minced garlic

  6. 1/4 teaspoon salt

  7. 1/8 teaspoon freshly ground black pepper

  8. 1 (1-pound) pork tenderloin, trimmed

  9. 2 teaspoons olive oil

Instructions Jump to Ingredients ↑

  1. Place fennel and coriander in a spice or coffee grinder; process until coarsely ground. Place spice mixture in a blender or food processor. Add 2 tablespoons broth, Worcestershire sauce, garlic, salt, and pepper; process until well-blended.

  2. Slice the pork tenderloin horizontally into 2 equal pieces. Slice each piece of pork lengthwise, cutting to, but not through, other side; open flat. Rub spice mixture over pork.

  3. Heat olive oil in a large nonstick skillet over medium heat. Add pork; cook 5 minutes on each side or until done. Remove pork from pan; keep warm. Add 1/4 cup broth to pan, and cook until liquid almost evaporates, scraping the pan to loosen browned bits. Pour over pork.

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