Dinner

Pork Tenderloin with Apple and Mustard Sauce

Name: Pork Tenderloin with Apple and Mustard Sauce
Prep time: 25 min
Total time: 25 min
Yield: 1 serving
Ingredients: 170 g Pork tenderloin; 100 g Apple; 40 g Onion; 2 tsp, about 12 g Wholegrain mustard; A splash Cider vinegar; 100 g Chicken stock; A few sprigs Fresh thyme; 160 g New potatoes; 80 g Kale; 1 tsp (5 g) Olive oil; To taste Salt

Pork tenderloin roasted and sliced over a pan sauce of apple, onion and wholegrain mustard, with new potatoes and kale. 43 g of protein.

Calories: 461kcal
Protein: 43g
Fat: 12g
Carbs: 44g

Per serving, makes 1. 25 minutes of work. Published 8 September 2026.

Allergens

Celery
Mustard

Nearly every stock cube and pot lists celery. Home-made stock without it carries no flag.

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Ingredients

Pork tenderloin170 g
Weighed raw. The same piece weighed after cooking has lost water, so the protein per gram is higher and the total would come out about a quarter over.
Apple100 g
A sharp one, cored and cut into wedges with the skin on.
Onion40 g
Wholegrain mustard2 tsp, about 12 g
Cider vinegarA splash
Chicken stock100 g
Made up from a cube or a pot.
Fresh thymeA few sprigs
New potatoes160 g
Raw weight, skins on.
Kale80 g
Olive oil1 tsp (5 g)
SaltTo taste

Method

Heat the oven to 200°C and put the potatoes on to boil for fifteen minutes.
Season the pork and sear it in the oil in an ovenproof pan for two minutes on each side until browned all over. Add the apple, onion and thyme around it and move the pan to the oven for ten to twelve minutes, until the centre reads 63°C or is just blush pink.
Lift the pork out to rest. Put the pan back on the hob, add the vinegar, stock and mustard and let it bubble for two minutes, squashing some of the apple into the sauce.
Steam the kale over the potatoes for the last three minutes. Slice the pork thickly and serve with the sauce spooned over.

Worth knowing

Tenderloin has less fat than any other cut of pork, close to turkey breast, and it is cooked when it is still slightly pink in the middle. Grey all the way through means dry.
The sauce has no cream in it. The apple breaking down thickens it and the mustard seasons it, which keeps the whole plate under 461 kcal with the potatoes included.

Other dinner recipes that share ingredients with this one, or every dinner between 450 and 600 calories a serving.

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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.