Mole Pork Tenderloin with Zucchini and Refried Black Beans
This dish is a great example of the diabetes plate method at work - lean protein (pork tenderloin), starchy beans and low-carb zucchini. If you want to add some dairy, garnish the pork tenderloin with plain, nonfat Greek yogurt.
-
- Prep time
- 20 min
-
- Cook time
- 25 min
-
- Servings
- 6 Servings
-
- Serving size
-
3 oz. pork + 1/4 cup black beans + 1/2 cup zucchini
Ingredients
-
garlic (minced or grated)
- 2 clove
- 2 clove
-
-
small orange (zested and juiced (1 Tbsp. zest, 1/4 cup juice))
- 1
- 1
-
-
prepared mole sauce
- 1 tbsp
- 1 tbsp
-
-
water
- 1/4 cup
- 1/4 cup
-
-
nonstick cooking spray
- 1
- 1
-
-
pork tenderloin (trimmed of all visible fat)
- 1 1/4 lbs
- 567 g
-
-
olive oil
- 1 tsp
- 1 tsp
-
-
small onion (diced)
- 1
- 1
-
-
garlic (chopped)
- 1 clove
- 1 clove
-
-
black beans (drained and rinsed)
- 1 (15.5-oz) can
- 1 (15.5-oz) can
-
-
water
- 1/4 cup
- 1/4 cup
-
-
medium zucchini (diced (about 4 cups))
- 3
- 3
-
-
chili powder
- 1/2 tsp
- 1/2 tsp
-
-
garlic powder
- 1/2 tsp
- 1/2 tsp
-
-
cayenne pepper
- 1/4 tsp
- 1/4 tsp
-
-
black pepper
- 1/4 tsp
- 1/4 tsp
-
-
salt
- 1/4 tsp
- 1/4 tsp
-
-
lime (juiced (1/4 cup juice))
- 1
- 1
-
Recommended for You
-
-
Shrimp Fajitas
15 min15 min5 -
Fajitas de Camarones
15 min15 min5
Directions
-
Preheat the oven to 375 degrees F.
-
In a small bowl, whisk together the mole sauce, orange zest, orange juice, garlic, and water. Coat an oven-safe sauté pan with cooking spray over medium-high heat.
-
Sear the pork tenderloin until brown on all sides. Pour the mole sauce over the pork and cover completely with sauce. Put the pan in the oven and roast for 20 minutes, turning the pork every 5 minutes.
-
While the pork is roasting, add the olive oil to a medium nonstick sauté pan over medium heat. Add the onions, garlic, and black beans, and sauté for 5 minutes or until the onions are softened.
-
Add the bean mixture and water to a blender and blend until smooth. Return the beans to the pan and sauté until slightly thickened, about 2 minutes. Set aside.
-
Add the cooking spray to another medium nonstick sauté pan over medium heat. Add the zucchini and sauté for 3-4 minutes or until the zucchini begins to soften. Add the chili powder, garlic powder, cayenne pepper, black pepper, salt, and lime juice. Sauté 2 more minutes.
-
Let the pork tenderloin rest for 5 minutes before slicing. Slice the pork into 18 slices and toss the pieces in any remaining mole sauce.
-
Build your plate with three slices of pork tenderloin (equaling about 3 oz.), 1/4 cup black beans, and 1/2 cup zucchini.
Reviews
Write a Review-
I loved this dinner, it was lots of work but I used pork chops instead of a tenderloin because I was trying to make dinner in a hurry. The beans were lacking flavor. I think they needed something else to give them flavor, I didn't care for the flavor of garlic in my beans. My favorite was the zucchini, it was so delicious I think I'm going to make it with other seasonings in place of a carb.
-
This dish was really very good. It takes a lot of work in the kitchen, but worth the meal. I will make it again. I would recommend making a homemade mole rather than store bought as the store bought contains a lot of preservatives and unhealthy ingredients. However, homemade mole is a lot of work as well and should be prepared ahead of time. Even using the store bought, the flavor of the mole with the added ingredients was very delicious. The bean mixture added a depth while the zucchini was comparable to a salsa. If you are like me, I do not care for rare tenderloin. As such, follow the instructions and then place a piece of foil on the top, increase the temperature to 425 degrees and cook an additional 15 minutes to insure inside meat temp is at 165 degrees. It was not even close using the recipe. If you are not watching calories or can spare the additional fat exchanges, add a little cheddar cheese or sour cream (greek yogurt) on top to crown it off.