Herb Rubbed Pork Tenderloin


Serving Size:
3 ounces

    Diet Types:
  • Diabetes
  • Dialysis
  • Gluten-free
  • Heart Healthy
  • Lower Protein


  • 1-1/2 tablespoons vegetable oil 
  • 2 garlic cloves
  • 1 teaspoon dried rosemary
  • 1 teaspoon dried thyme
  • 1 teaspoon dried basil
  • 1 teaspoon dried parsley
  • 2 teaspoons black pepper
  • 2 tablespoons Dijon mustard
  • 2  pork tenderloins, 12-ounce each


  1. Preheat oven to 400° F. Heat the oil in a large skillet over medium-high heat.
  2. Mince garlic cloves. Combine spices in a small bowl. Add mustard and garlic and mix well.
  3. Rub herb mixture over the pork tenderloins evenly. Cover the tenderloins and let rest in the refrigerator for at least two hours.
  4. Place the tenderloins in the skillet with the hot oil and brown on all sides.  Remove from the skillet and place them in a baking dish with plenty of space so they aren't touching.
  5. Bake the tenderloins for 20 minutes or until meat thermometer registers 160° F (medium) to 170° F (well done).
  6. Allow the tenderloins to rest for 10 to 15 minutes before carving to allow the juices to distribute throughout the meat.

Helpful hints

  • Adjust portion for more or less protein based on your meal plan.
  • Slice extra pork and refrigerate or freeze for a quick entree or sandwich later.

Nutrients per serving

Calories 163

Protein 24 g

Carbohydrates 1 g

Fat 7 g

Cholesterol 63 mg

Sodium 137 mg

Potassium 402 mg

Phosphorus 244 mg

Calcium 18 mg

Fiber 0.4 g

Added Sugar 0 g

Kidney and kidney diabetic food choices

  • 3 meat

Carbohydrate choices


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