Low Fat Crispy Pork Tenderloin Sandwich
Indulge in the guilt-free comfort of a Low Fat Crispy Pork Tenderloin Sandwich, a wholesome twist on a classic favorite! This recipe features tender pork slices marinated in tangy buttermilk, lightly breaded with whole wheat panko breadcrumbs infused with garlic, onion, and smoked paprika for an irresistible crunch. Skillet-cooked with non-stick spray, these golden pork filets deliver all the crispness of fried food but with a fraction of the fat. Nestled on toasted whole wheat buns alongside fresh lettuce, tomato, and optional low-fat condiments, this sandwich is a satisfying blend of flavor, texture, and nutrition. Ready in just 35 minutes, this dish is perfect for a quick and healthy weeknight dinner or a crowd-pleasing lunch!
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Recipe Information
Ingredients
- 1 lb pork tenderloin
- 0.5 cup buttermilk
- 1 cup whole wheat panko breadcrumbs
- 1 tsp garlic powder
- 1 tsp onion powder
- 0.5 tsp smoked paprika
- 0.75 tsp salt
- 0.5 tsp black pepper
- 1 egg
- 4 whole wheat buns
- 4 lettuce leaves
- 1 tomato
- non-stick cooking spray
- optional condiments (mustard, low-fat mayonnaise)
Instructions
Slice the pork tenderloin into 4 equal pieces. Place each piece between two sheets of plastic wrap and gently pound them to about 1/2 inch thickness using a meat mallet or a rolling pin.
In a shallow dish, pour buttermilk over the pork slices. Allow them to marinate in the refrigerator for at least 30 minutes, to maintain tenderness and juiciness.
In another shallow dish, combine the whole wheat panko breadcrumbs, garlic powder, onion powder, smoked paprika, salt, and black pepper.
In a separate bowl, beat the egg. Set up a dredging station with the egg first, followed by the breadcrumb mixture.
Remove pork from the buttermilk, letting any excess drip off. Dip each piece into the beaten egg, then press into the breadcrumb mixture, ensuring an even coat on all sides.
Heat a large non-stick skillet over medium heat and lightly coat it with non-stick cooking spray.
Cook the breaded pork pieces in the skillet for 4-5 minutes on each side, or until golden brown and fully cooked through. Use a meat thermometer to ensure the internal temperature reaches at least 145°F (63°C).
Let the cooked pork rest for a few minutes. Meanwhile, toast the whole wheat buns in the same skillet until slightly crispy.
Assemble each sandwich by placing a lettuce leaf and a slice of tomato on the bottom half of each bun, placing the pork tenderloin on top, and finishing with the top half of the bun.
Serve immediately with optional condiments such as mustard or low-fat mayonnaise, and enjoy your low-fat crispy pork tenderloin sandwich!
Nutrition Facts
Calories |
1773 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 39.2 g | 50% | |
| Saturated Fat | 12.3 g | 62% | |
| Polyunsaturated Fat | 4.3 g | ||
| Cholesterol | 518 mg | 173% | |
| Sodium | 6373 mg | 277% | |
| Total Carbohydrate | 200.3 g | 73% | |
| Dietary Fiber | 30.8 g | 110% | |
| Total Sugars | 32.6 g | ||
| Protein | 160.1 g | 320% | |
| Vitamin D | 3.7 mcg | 18% | |
| Calcium | 476 mg | 37% | |
| Iron | 19.4 mg | 108% | |
| Potassium | 3183 mg | 68% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
