Creamy Spinach Pork Tenderloin Roulade - PCOS-Friendly Recipe
Nutrition per Serving
Key PCOS-Friendly Ingredients: Spinach is loaded with iron, magnesium, and folate. Olive oil is a key Mediterranean diet ingredient rich in polyphenols. Garlic is supports cardiovascular health and has anti-inflammatory properties.
Healthy fats support hormone production and help your body absorb fat-soluble vitamins essential for reproductive health. Anti-inflammatory foods are especially important for PCOS, as chronic low-grade inflammation is a key driver of symptoms.
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
- 1 lb. Pork Tenderloin
- 3 tbsp. 1 tsp. Olive Oil
- 2 tsp. 1 tsp. Minced Garlic
- 5 slices Prosciutto
- 6-7 cups Spinach
- 4 oz. Cream Cheese
- 1/4 tsp. Mrs. Dash Table Blend
- Salt and Pepper to taste
Instructions
- Preheat oven to 450F if you are cooking right away. Otherwise hold off on preheating the oven until you’re ready to use the pork.
- Butterfly the pork tenderloin (there are 2 pictured, you should only have 1). You do this by cutting either 1 or 2 slits through the meat depending on the size.
- Put plastic wrap over the meat and pound it to 1/2″ thickness using the smooth side of the meat hammer. You want to be able to work with it later to roll it.
- Season meat with salt and pepper to your liking. I normally sprinkle from the container until the whole tenderloin is covered.
- Using the spiked side of the meat hammer, lightly pound the seasonings into the pork.
- If you are prepping this recipe is advanced, store the pork tenderloin in the fridge. Otherwise, skip this step.
- If you are resuming this recipe after you have pounded the pork tenderloin, preheat your oven to 450F. Bring 3 tbsp. 1 tsp. Olive Oil to high heat in a pan. Add the spinach and let it wilt.
- Once the spinach starts to wilt, move it aside and add 2 tsp. garlic to the pan. Let this cook for 30-60 seconds and then mix everything together.
- Using sliced prosciutto, cover the entire pork tenderloin so no meat can be seen.
- Spoon the spinach and garlic mixture on top of the pork tenderloin, making sure that it doesn’t go too far toward the edges (it will come out of the tenderloin otherwise once we roll it). Add the cream cheese by ripping chunks off.
- Begin to roll the tenderloin lengthwise. Make sure you have toothpicks or butchers string handy so you can secure it once it’s been rolled.
- Roll the pork tenderloin with all of the fillings completely shut and then secure it shut with toothpicks or butchers string.
- Rub the outside of the roulade with 1 tsp. garlic, 1/4 tsp. Mrs. Dash Table Seasoning and fresh ground black pepper to taste.
- Bake the tenderloin at 450F for 20 minutes, then reduce heat (WITHOUT opening oven door) to 325F and bake for an additional 60-75 minutes or until temperature reaches 145F.
- Once the meat is done, let rest in foil for about 5-10 minutes.
- Quick tip: If you’re using canned green beans, sautee them in bacon fat (or olive oil) with red pepper flakes and a sprig or thyme.
- Cut pork tenderloin into 3/4″ slices and serve. If you’re using green beans, add a little brown mustard and olive oil over the top.
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 Creamy Spinach Pork Tenderloin Roulade contribute to your health goals:
- Spinach: Magnesium may help improve insulin sensitivity in women with PCOS
- Olive oil: Anti-inflammatory properties make it especially beneficial for PCOS
- Garlic: May help reduce cholesterol levels often 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 Creamy Spinach Pork Tenderloin Roulade 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: Spinach.
Stop Second-Guessing Every Meal
Get a personalized eating plan for YOUR PCOS type. Know exactly what to eat this week.
No subscription. No commitment.
Not sure what to eat for PCOS?
Take a 60-second quiz and get a personalized 7-day meal plan.
Take the Quiz
Comments
Register or log in to add a comment