This healthy recipe is a great alternative to turkey when you're cooking for the holidays.

Cooking time: n/a


  • 1/2 tsp (3 mL) garlic powder
  • 1/2 tsp (3 mL) dried thyme leaves
  • 1/2 tsp (3 mL) coarsely ground black pepper
  • 1 lb (450 g) pork tenderloin
  • 1 Tbsp (15 mL) canola oil or canola oil cooking spray
  • 12 wheat or multigrain mini rolls, halved


  • 1/4 cup (60 mL) raspberry fruit spread
  • 2 Tbsp (30 mL) coarse-grain Dijon mustard
  • 2 Tbsp (30 mL) canola mayonnaise
  • 1 tsp (15 mL) pourable sugar substitute
  • 1/4 tsp (2 mL) ground allspice
  • 1/8 tsp (0.60 mL) dried red pepper flakes (optional)


  1. Preheat oven to 425° F/220° C. Combine garlic powder, thyme, and black pepper in a small bowl. Sprinkle both sides of pork tenderloin with garlic powder mixture. Heat canola oil in a large nonstick skillet over medium-high heat. Add pork, cook 3 minutes, turn, and cook 2 more minutes or until richly browned. Remove from heat.
  2. Coat a foil-lined baking sheet with canola oil cooking spray, place pork on baking sheet, and cook 18-20 minutes, until barely pink in center. Place on a cutting board and let stand 5 minutes before thinly slicing. If desired, wrap rolls in foil and place in oven 5 minutes to warm before serving.
  3. Place fruit spread in a microwave-safe small bowl. Cover and microwave on high power for 20 seconds or until slightly melted. Stir in remaining sauce ingredients until well blended.
  4. To serve, place pork on a serving platter and sauce in another small bowl. Serve with rolls. 


Recipe courtesy of The Heart-Smart Diabetes Kitchen: Fresh, Fast, and Flavorful Recipes Made with Canola Oil from the American Diabetes Association and CanolaInfo, copyright 2009.

Courtesy of 

Nutritional Information

Per Serving
Calories 140
Total Fat 4 g
Saturated Fat 0.6 g
Cholesterol 20 mg
Sodium 210 mg
Carbohydrates 17 g
Fiber 2 g
Sugars 5 g
Protein 10 g

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