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Roasted Pork Tenderloin with Mustard Dill Sauce

With this recipe from the Sparkpeople Cookbook you can prepare a healthy, and impressive dinner, followed by a satisfying lunch the next day.

Per Serving: 198.7 calories, 7.3 g total fat, 68.1 mg cholesterol, 419.2 mg sodium, 1.8 g total carbs, 2.1 g dietary fiber, 26 g protein
Yield: Serves 4 (3–4 ounces meat with 1 tbsp sauce per serving)


Of all the recipes in the book (this on Page 207), this is one of my favorites. The sauce is an example of how easily you can trim fat and still achieve the taste and texture you crave.

Usually a mustard sauce like this one would be made from a béchamel, the classic creamy white sauce. Not only does such a sauce contain gobs of fat, but it also takes about 30 minutes to prepare. This recipe is low in fat and made in a flash. Mustard can be quite high in sodium. If you’re concerned about your sodium intake, you can cut back on the amount of mustard you use or experiment with dried mustard. If you don’t have the Lemon-Pepper Rub on hand, just zest a lemon, then add 1⁄2 teaspoon of black pepper.

Pork tenderloins are quite affordable cuts of meat, and they’re usually leaner than a beef roast.

Use the leftover pork and any leftover sauce on a sandwich. Add sliced tomatoes and spinach for one tasty lunch. -- Chef Meg

  • 1⁄4 cup plain low-fat yogurt
  • 1⁄4 cup Dijon mustard
  • 1 tbsp dried dill
  • 11⁄2 tbsp lemon juice
  • 1-pound pork tenderloin, fat trimmed
  • 1⁄2 tsp salt-free lemon-pepper rub


  1. Preheat the oven to 375° F.

  2. Make the Sauce. In a small mixing bowl, combine the yogurt, mustard, dill, and lemon juice. Chill.

  3. Place a flat-bottomed, ovenproof skillet over high heat. Lightly spray the pork roast with nonstick cooking spray and rub lemon-pepper rub all over the meat. Sear the meat on all sides in the hot skillet, then transfer the pan to the oven.

  4. Roast the pork until the internal temperature reaches 150° F, 15 to 20 minutes. Remove the meat from the oven, and let rest for 5 minutes before carving into thin slices. Serve with mustard sauce.

Reprinted from The SparkPeople Cookbook: Love Your Food, Lose The Weight (c) 2011 by SparkPeople, Inc. Permission granted by Hay House, Inc., New York, NY 10033. Available wherever books are sold.

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This is a super recipe! Very easy, low calorie, and even my husband loved it, which is saying something because he generally doesn't like diet recipes.

posted May 22nd, 2012 12:51 pm


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