Recipe: Jamaican barbecued pork tenderloin
Dietitian's tip: As lean as chicken breast, pork tenderloin has a milder, slightly sweet flavor. Here, it's coated with a jerk-style spice rub and grilled or broiled.
1/2 teaspoon ground ginger
1 teaspoon ground allspice
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
1/4 teaspoon cayenne pepper
1 teaspoon ground cinnamon
1/8 teaspoon ground cloves
2 teaspoons firmly packed brown sugar
3/4 teaspoon salt, divided
1/2 teaspoon freshly ground black pepper
1 pork tenderloin, about 1 pound, trimmed of visible fat
1 1/2 teaspoons dark honey
1 teaspoon tomato paste
2 teaspoons white vinegar
In a bowl, combine the ginger, allspice, garlic powder, onion powder, cayenne pepper, cinnamon, cloves, brown sugar, 1/2 teaspoon of the salt and the black pepper. Place the meat into the bowl and rub the spice mixture over the pork. Let stand for 15 minutes.
Prepare a hot fire in a charcoal grill or heat a gas grill or broiler (grill) to medium-high or 400 F.
In another small bowl, combine the honey, tomato paste, vinegar and the remaining 1/4 teaspoon salt. Stir to blend. Set aside.
Place the pork on the grill rack or broiler pan. Grill or broil at medium-high heat, turning several times, until browned on all sides, about 3 minutes on each side. Remove to a cooler part of the grill or reduce the heat and continue cooking for about 14 to 16 minutes. Baste with the vinegar-honey glaze and continue cooking until the pork is slightly pink inside and an instant-read thermometer inserted into the thickest part reads 160 F (3 to 4 minutes longer). Transfer to a cutting board and let cool for 5 minutes before slicing.
To serve, slice the pork tenderloin crosswise into 16 pieces and arrange on a warmed serving platter, or divide the slices among individual plates.
Nutritional analysis per serving
|Serving size: 4 pork tenderloin slices|
|Total fat||6 g||Total carbohydrate||6 g|
|Saturated fat||2 g||Dietary fiber||1 g|
|Monounsaturated fat||3 g||Protein||24 g|
|Protein and dairy||2|
|Meat and meat substitutes||3|
|Meats, poultry and fish||3|