RECIPES

Honey glazed pork tenderloin with wild rice and oven baked veggies

This delicious Asian-inspired dish brings together the flavours that you thought you could only find in haute cuisine restaurants. Today you have it in your house! The pork tenderloin is prepared in the oven with a glaze based on soy sauce, honey and a little Dijon mustard. Meal rich in protein and dietary fibre.

Preparation time

Temps de preparació

Dificultat

Difficulty

Ingredients

  • Honey
  • Pork tenderloin
  • Mustard (Mustard)
  • Red pepper
  • Carrot
  • Wild rice
  • Spring onion
  • Soy sauce (Soy, Gluten, Sulfites)
  • Green beans

Necessary utensils

  • Cutting board
  • Knife
  • Small pot
  • Oven tray
  • Large frying pan
  • Small bowl

Nutritional information (every 100 grams)

Calories93,2 Kcal
Fat3,5 g
of which saturated fat1,5 g
Carbohydrates7,2 g
of which sugar0,1 g
Proteins7,5 g
Salt0,1 g

Preparation time

Difficulty

Ingredients

  • Honey
  • Pork tenderloin
  • Mustard (Mustard)
  • Red pepper
  • Carrot
  • Wild rice
  • Spring onion
  • Soy sauce (Soy, Gluten, Sulfites)
  • Green beans

Necessary utensils

  • Cutting board
  • Knife
  • Small pot
  • Oven tray
  • Large frying pan
  • Small bowl

Nutritional information (every 100 grams)

Calories93,2 Kcal
Fat3,5 g
of which saturated fat1,5 g
Carbohydrates7,2 g
of which sugar0,1 g
Proteins7,5 g
Salt0,1 g

Cooking step by step

Cooking
step by step

The oven:

Pre-heat the oven to 220°C, heat above and below. 

El horno

The rice:

In a small pot, bring water (2 cups of water for each cup of rice) and rice with a pinch of salt to a boil with the lid on.
Reduce the temperature to a minimum and boil with lid until all the water is absorbed (10-15min). Set aside and let rest in the same pan. 

The vegetables:

Cut pepper into thin strips. Peel the carrot and cut it into slices. Cut the onion in julienne. Put everything on a baking tray, dress with olive oil, salt and pepper.
Roast in the oven until the vegetables are tender, 20 min. 

The pork tenderloin:

Heat oil in a large frying pan over medium-high heat. Fry the tenderloin on all sides (2-3 min / side) and season with salt and pepper.
Meanwhile, remove the ends of the beans.

The oven:

When the vegetables in the oven are done, take them out and set them aside. Put tenderloin and beans on the baking tray and season with oil and salt. Cook in the middle of the oven to desired doneness (10-15min). Ideal inside temperature for pork tenderloin is 70 ° C. Remember it should not be raw in the middle. 

The glazing:

Heat up the same frying pan, without cleaning it, over medium heat and add soy sauce, honey and mustard. Stir until it is hot.
Divide the rice between the plates and add the vegetables. Finish by putting slices of tenderloin on the vegetable and sprinkle glazing on top.

El glaseado - Solomillo de cerdo glaseado

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