Pan-Seared Pork Tenderloin with Rosemary Balsamic and Orange Sauce - PCOS-Friendly Recipe
This Pan-Seared Pork Tenderloin with Rosemary Balsamic and Orange Sauce is a PCOS-friendly recipe.
Nutrition per Serving
Ingredients
- 6 tablespoons olive oil
- 1 1/2 tablespoons freshly ground black pepper
- 1 tablespoon salt
- 2 teaspoons freshly grated orange zest
- 2 teaspoons minced fresh rosemary leaves
- 2 1/2 pounds pork tenderloins (about 2 large), trimmed
- Rosemary Balsamic and Orange Pan Sauce*
- 1 large shallot, minced
- 1/2 cup red wine
- 1/2 cup low-sodium chicken broth or stock
- 3 tablespoons cold unsalted butter, cut into small pieces
- 1 tablespoon balsamic vinegar
- 1 teaspoon minced fresh rosemary leaves
- 1 teaspoon freshly grated orange zest
- Salt and freshly ground black pepper
- *Cook's Note: Prepare the Rosemary Balsamic and Orange Pan Sauce or try a basic Pan sauce recipe with variations, recipes follow.
- Pan Sauce
- 2 to 3 tablespoons minced shallot or onion
- 1/2 cup wine
- 1/2 cup low-sodium broth or stock
- 3 tablespoons cold unsalted butter or heavy cream
- Vinegar or lemon juice, to taste
- Fresh herbs or other aromatics
- Salt and freshly ground black pepper
Instructions
- Preheat the oven to 375 degrees F.
- Mix 3 tablespoons olive oil, freshly ground black pepper, salt, orange zest, and minced rosemary in a small bowl. Rub the oil mixture all over the trimmed pork tenderloins and place them in a large baking dish. Cover and let the pork marinate 20 minutes.
- Heat the remaining 3 tablespoons oil in a large skillet over medium-high heat. Add the pork and sear, cooking until browned on all sides. Remove the pork tenderloins from the skillet and place into an oven-safe dish; cover. Roast the pork until a meat thermometer inserted into the thickest part of the meat reads about 145 degrees F, about 15 minutes.
- For the pan sauce: Pour off the majority of the cooking fat leaving any browned bits in the pan. Heat the pan over medium-high heat and add the shallot and the wine. Continue cooking until most of the wine has cooked off, scraping the browned bits off the bottom of the pan.
- Add the broth and continue cooking until the sauce has reduced by half. Remove from the heat. Stir in the butter, one piece at a time, until fully incorporated.
- Stir in the balsamic vinegar, rosemary, orange zest, salt, and pepper, to taste. Let the pork rest for 10 minutes before slicing. Drizzle the pork with the balsamic pan sauce.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Lemon.
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Frequently Asked Questions
Yes, this Pan-Seared Pork Tenderloin with Rosemary Balsamic and Orange Sauce recipe is designed to be PCOS-friendly., it supports balanced blood sugar and hormonal health.
Yes, this recipe works well as a PCOS-friendly Lunch. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.
This recipe can be part of a structured PCOS meal plan. It makes 6 servings, making it great for meal prep. For a complete weekly plan tailored to your PCOS type, take our free 60-second quiz at pcosmealplanner.com/pcos-quiz to get a personalized 7-day meal plan.
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