Pork Tenderloin with Spiced Bulgur Salad 
Serves 2 • Cooking Time 1 to 2 hours on Low • Slow Cooker Size 4 to 7 Quarts
WHY THIS RECIPE WORKS: Bulgur, a staple in Middle Eastern cooking, is high in fiber and protein, yet low in fat and calories, making it a particularly healthy choice to accompany a lean pork tenderloin. We seasoned the pork with warm spices and cooked it in the slow cooker along with the bulgur until both were perfectly tender, the gentle cooking environment preserving the pork’s moisture. To transform the bulgur into a satisfying side dish, we stirred in tart pomegranate seeds, fresh mint, and tangy feta cheese. When shopping, don’t confuse bulgur with cracked wheat, which has a much longer Cooking Time and will not work in this recipe. Because it is cooked gently and not browned, the tenderloin will be rosy throughout. Check the tenderloin’s temperature after about 1 hour of cooking and continue to monitor until it registers 145 degrees. You will need an oval slow cooker for this recipe. See the sidebar that follows the recipe.
1 |
shallot, minced |
1 |
tablespoon extra-virgin olive oil |
1 |
garlic clove, minced |
1 |
cup chicken broth |
½ |
cup medium-grind bulgur, rinsed |
¼ |
teaspoon ground cinnamon |
Pinch cayenne pepper |
|
1 |
(12-ounce) pork tenderloin, trimmed of all visible fat |
Salt and pepper |
|
¼ |
cup pomegranate seeds |
1 |
ounce feta cheese, crumbled (¼ cup) |
2 |
tablespoons chopped fresh mint |
1 |
tablespoon lemon juice |
2 |
teaspoons molasses |
1 |
teaspoon honey |
1. Lightly spray inside of slow cooker with vegetable oil spray. Microwave shallot, 1 teaspoon oil, and garlic in bowl until fragrant, about 30 seconds; transfer to slow cooker. Stir in broth and bulgur.
2. Microwave 1 teaspoon oil, cinnamon, cayenne in bowl until fragrant, about 30 seconds; let cool slightly. Rub tenderloin with spice mixture and season with salt and pepper. Nestle tenderloin into slow cooker, cover, and cook until pork registers 145 degrees, 1 to 2 hours on low.
3. Transfer pork to carving board, brushing any bulgur that sticks to pork back into slow cooker. Tent tenderloin loosely with aluminum foil and let rest for 5 minutes.
4. Drain bulgur mixture, if necessary, and return to now-empty slow cooker. Add pomegranate seeds, feta, and mint to bulgur mixture and fluff with fork to combine. Season with salt and pepper to taste. Whisk lemon juice, molasses, honey, and remaining 1 teaspoon oil together in bowl. Slice pork ¼ inch thick. Serve pork with bulgur salad and dressing.
Per serving:
Cal 490
Fat 16g
Sat Fat 4.5g
Chol 125mg
Carb 44g
Protein 45g
Fiber 8g
Sodium 630mg
*To reduce sodium level to 440mg, use unsalted broth.