Nutrition

Healthy Holiday Eating: Pumped-Up Pork Tenderloin with Roasted Garlic & Sage

Emanuela Silvagni is a Certified NESTA® Fitness Chef, classically trained chef, professional bodybuilder and is also an ISA Certified Personal Trainer & Sports Nutritionist. She is currently a personal trainer at Synergy Fitness Club in Farmingdale, NY and fitness chef. You can learn more about her at www.ChefEmanuela.com.

The following recipe was created with my trainer and mentor, triple crown bodybuilding champion, Steve Michalik, and are included in his book, “Atomic Fitness: The Alternative to Drugs, Steroids, Wacky Diets, and Everything Else That’s Failed.” Visit www.MrAmericas.com for excerpts or to purchase the book.

Pumped-Up Pork Tenderloin with Roasted Garlic & Sage
Pork tenderloin is a very lean cut of pork, having just 4 gm of fat per 4 oz. serving & packing almost 30 gm of protein! The distinctive flavors of the roasted garlic and sage are a perfect compliment to this mild meat. Serves 4 (6 oz. portions).

Ingredients

• 2 teaspoons chopped fresh sage
• ½ teaspoon ground cinnamon
• 1/8 teaspoon ground nutmeg
• 6 large garlic cloves, cut in half
• ½ teaspoon salt, divided (optional)
• Non fat cooking spray
• 1 ½ lbs. pork tenderloin (visible fat removed)
• ½ teaspoon black pepper
• Chopped parsley (optional)

Prep/Cooking

• Preheat oven to 450°.
• Combine first 4 ingredients. Add ¼ teaspoon salt; toss well to coat. Spread mixture on a baking sheet or shallow roasting pan coated with cooking spray.
• Sprinkle pork tenderloin with ¼ teaspoon salt and pepper, and arrange on top of mixture. Bake at 450° for 30 minutes, or until pork is done (meat thermometer reads 160° in the thickest part). Remove from pan; keep warm.
• Partially mash mixture with a potato masher, and serve with pork. Sprinkle with parsley, if desired.

Nutritional Information per serving

• Calories: 243
• Protein: 4.5. g
• Fat: 5.97 g
• Carbohydrates: 1.40 g (”Net Carbohydrates,” fiber deducted from total)
• Fiber: 0.10 gm

* Nutritional information retrieved from the USDA National Nutrient Database for Standard Reference

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