Pork tenderloin is very low in fat.


The good news about pork tenderloin is that it’s very low in fat. The bad news is that its low fat content makes it susceptible to drying out when cooked. That’s why you should always cook tenderloin quickly over high heat. Use it whole, sliced into medallions and pounded for scallopini, or cut into strips or cubes for stir-fries or kebabs. Keep in mind when shopping that the smaller the tenderloin, the more tender the meat.

Makes 6 servings
Cooking time: n/a



  • 1 cup  beef stock or chicken stock  250 mL
  • ¼ cup Asian plum sauce  50 mL
  • 3 tbsp  sweet tomato chili sauce  45 mL
  • 1½ tbsp  light soya sauce  20 mL
  • 2 tsp  cornstarch  10 mL
  • 8 oz pork tenderloin  250 g
  • 1 cup  chopped onions  250 mL
  • 1½ tsp  minced garlic  7 mL
  • 1 tsp  minced gingerroot  5 mL
  • 5 cups  sliced bok choy  1.25 L
  • ¾ cup  chopped dried apricots  175 mL
  • 12 oz  fettuccine  375 g


  1. Sauce: In a bowl combine stock, plum sauce, chili sauce, soya sauce and cornstarch. Set aside.
  2. In a nonstick frying pan sprayed with vegetable spray or on a preheated grill, cook pork tenderloin over medium-high heat, turning once, for 15 minutes or until cooked through.
  3. Meanwhile, in a large non stick frying pan sprayed with vegetable spray, cook onions, garlic and ginger over medium-high heat for 5 minutes or until softened. Add bok choy and apricots; cook for 3 minutes or until bok choy wilts. Add sauce; reduce heat to medium-low. Cook for 2 minutes or until thickened; remove from heat.
  4. In a large pot of boiling water, cook fettuccine for 8 to 10 minutes or until tender but firm; drain. Slice pork tenderloin thinly crosswise. In a large serving bowl, combine pasta, sauce and pork; toss well. Serve immediately.


Canada’s Choice per Serving: 4 Carbohydrates, 1½ Meat & Alternatives

Recipe reprinted with permission from Complete Canadian Diabetes Cookbook, Katherine E. Younker, Robert Rose Inc., 2005, http://www.robertrose.ca

Nutritional Information

Per Serving
Calories 344
Total Fat 2 g
Saturated Fat 1 g
Cholesterol 23 mg
Sodium 276 mg
Carbohydrates 62 g
Fiber 5 g
Protein 19 g

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