Low Fat Pork with Ratatouille Sauce
Savor the flavors of the Mediterranean with this wholesome and hearty Low Fat Pork with Ratatouille Sauce recipe! Tender pork medallions are seared to perfection and simmered in a vibrant medley of fresh zucchini, eggplant, bell peppers, and aromatic herbs like thyme and oregano. The dish is brought to life with a luscious no-salt-added tomato base, enhanced by a sprinkle of fresh basil for a final burst of flavor. Perfect for a healthy yet satisfying weeknight dinner, this low-fat meal is packed with nutrients, gluten-free, and ready in under an hour. Pair it with brown rice or a crisp green salad to complete this delicious, guilt-free feast!
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Recipe Information
Ingredients
- 500 grams Pork tenderloin
- 2 teaspoons Olive oil
- 1 teaspoons Salt
- 0.5 teaspoons Freshly ground black pepper
- 1 medium Zucchini
- 1 small Eggplant
- 1 medium Red bell pepper
- 1 small Yellow onion
- 3 cloves Garlic cloves
- 400 grams Canned diced tomatoes (no-salt added)
- 1 teaspoons Dried thyme
- 1 teaspoons Dried oregano
- 8 leaves Fresh basil leaves
Instructions
Trim any visible fat from the pork tenderloin and slice it into 2-cm thick medallions. Season both sides of the medallions with 0.5 teaspoons of salt and 0.25 teaspoons of freshly ground black pepper.
Heat 1 teaspoon of olive oil in a large non-stick skillet over medium-high heat. Add the pork medallions and sear for 2-3 minutes per side until lightly browned. Remove from the pan and set aside. They do not need to be fully cooked at this stage.
Dice the zucchini, eggplant, red bell pepper, and onion into roughly 1-cm pieces. Mince the garlic cloves finely.
In the same skillet, add the remaining 1 teaspoon of olive oil and reduce the heat to medium. Add the diced onion and garlic, cooking for 2-3 minutes until fragrant and softened.
Add the diced eggplant, red bell pepper, and zucchini to the skillet. Sprinkle with the remaining 0.5 teaspoons of salt, 0.25 teaspoons of black pepper, the dried thyme, and dried oregano. Stir well to coat the vegetables.
Cook the vegetables for 7-8 minutes, stirring occasionally, until they start to soften but still maintain texture.
Pour in the canned diced tomatoes and stir to combine. Increase the heat to bring the mixture to a gentle simmer, then reduce the heat to low and let cook for another 10 minutes.
Return the pork medallions to the skillet, nestling them into the ratatouille sauce. Cover the skillet with a lid and let cook for 5-7 minutes, or until the pork reaches an internal temperature of 63°C (145°F).
Tear the fresh basil leaves into smaller pieces and sprinkle them over the dish just before serving.
Serve the pork medallions with a generous scooping of the ratatouille sauce. Pair with a side of brown rice or a green salad for a complete meal. Enjoy!
Nutrition Facts
Calories |
257 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.1 g | 9% | |
| Saturated Fat | 2.0 g | 10% | |
| Polyunsaturated Fat | 0.8 g | ||
| Cholesterol | 85 mg | 28% | |
| Sodium | 1002 mg | 44% | |
| Total Carbohydrate | 15.1 g | 5% | |
| Dietary Fiber | 5.2 g | 18% | |
| Total Sugars | 8.7 g | ||
| Protein | 33.7 g | 67% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 56 mg | 4% | |
| Iron | 2.4 mg | 13% | |
| Potassium | 1140 mg | 24% | |
*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.
