Bacon Wrapped Stuffed Pork Tenderloin - PCOS-Friendly Recipe
Nutrition per Serving
Key PCOS-Friendly Ingredients: Spinach is loaded with iron, magnesium, and folate. Broccoli is contains indole-3-carbinol which supports healthy estrogen metabolism. Olive oil is a key Mediterranean diet ingredient rich in polyphenols.
Healthy fats support hormone production and help your body absorb fat-soluble vitamins essential for reproductive health. Dietary fiber slows the absorption of sugar into the bloodstream, which is particularly important for managing the insulin resistance often seen in PCOS.
Baking and roasting are excellent cooking methods for PCOS-friendly meals as they require minimal added fat while developing deep flavors. This recipe pairs well with a side of leafy greens or a simple mixed salad to add extra fiber and micronutrients to your dinner.
Ingredients
- Bacon Wrapped Stuffed Pork Tenderloin
- ◦16 oz. Pork Tenderloin, pounded flat and cut (13oz. after cutting)
- ◦14 slices Bacon
- ◦1/2 small Onion
- ◦2 tsp. Garlic, minced
- ◦1 tbsp. Olive Oil
- ◦2 oz. Spinach
- ◦3 oz. Cream Cheese
- ◦1/2 tsp. 1/4 tsp. Liquid Smoke
- ◦1/2 tsp. 1/4 tsp. Dried Thyme
- ◦1/2 tsp. 1/4 tsp. Dried Rosemasry
- ◦Salt and Pepper to Taste
- Vegetable Saute
- ◦4 oz. Broccoli, chopped small
- ◦1/2 Orange Bell Pepper
- ◦1/2 cup Diced Tomatoes
- ◦1/2 tsp. Onion Powder
- ◦1/2 tsp. Garlic Powder
- ◦Salt and Pepper to Taste
Instructions
- Preheat your oven to 350F. Cover your pork tenderloin with saran wrap. Use a meat hammer to pound it to about 3/4 inch thick. This will take some time, so be patient and try not to work the meat too much. Otherwise, it will result in stringy bits that end up falling apart.
- Once you have your meat pounded down, massage it with your hands by pushing it down to thin it out evenly.
- Cut the excess parts off of the meat to create a square or rectangle.
- Start by sauteing the onions in 1 tbsp. olive oil over high heat. Once the onions soften, add the garlic and let cook for another minute.
- Once the garlic is cooked, add spinach and let saute for a moment. Then, add cream cheese.
- Stir the cream cheese in and add the 1/2 tsp. of the spices (save the other 1/4 tsp. for later). Let sit on the burner while you prep the bacon weave.
- Make a bacon weave that is the same length as the pork tenderloin square. Mine turned out to be a 7×7 weave or 14 total strips of bacon.
- Lay the pork tenderloin over the bacon weave and season with salt, pepper, and 1/4 tsp. liquid smoke. Rub the seasoning in. Then, cut the excess bacon on the sides where it is poking out.
- Spread the onion, garlic, cream cheese, and spinach mixture on to the pork tenderloin. Don’t go too far toward the edges or it will come out as you roll it.
- Gently roll the pork tenderloin up with the bacon. Add toothpicks into the sides where the bacon pieces end to keep everything in tact. Season with extra salt and pepper to taste and the remaining 1/4 tsp. of spices.
- Bake the pork tenderloin for 75 minutes.
- Prep your vegetables. Once you have about 5 minutes left on the cooking of the pork, start to cook them.
- Sautee the peppers in a dry pan for a few minutes. Once the pork comes out of the oven, feel free to add the excess fat from the pan, then cover the pork and let rest. Add the broccoli and saute until it becomes slightly soft. Then, add the tomatoes and mix together.
- Serve together for a delicious meal!
How This Recipe Supports PCOS Management
Understanding the nutritional profile of what you eat is a powerful step in managing PCOS. Here is how the key ingredients in this Bacon Wrapped Stuffed Pork Tenderloin contribute to your health goals:
- Spinach: Magnesium may help improve insulin sensitivity in women with PCOS
- Broccoli: Rich in fiber, vitamin C, and chromium which aids blood sugar control
- Olive oil: Anti-inflammatory properties make it especially beneficial for PCOS
- Garlic: May help reduce cholesterol levels often elevated in PCOS
- Tomato: Antioxidants help combat oxidative stress elevated in PCOS
PCOS Diet Principles in This Recipe
The PCOS diet focuses on three core principles: reducing inflammation, managing insulin resistance, and supporting hormonal balance. Every recipe in our collection is evaluated against these principles. This recipe excels in providing anti-inflammatory spices that target the chronic inflammation underlying PCOS, and healthy monounsaturated and polyunsaturated fats that support cell membrane health and hormone synthesis. As part of a balanced PCOS meal plan, we recommend pairing recipes like this with a variety of nutrient-dense foods throughout the week to ensure you are meeting all your micronutrient needs.
Meal Prep Tip: This Bacon Wrapped Stuffed Pork Tenderloin can be prepared ahead and stored in an airtight container in the refrigerator for up to 3 days. Meal prepping is one of the most effective strategies for sticking to a PCOS-friendly diet, as it removes the temptation to reach for processed convenience foods when time is short.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Broccoli, Spinach.
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