Pork Medallions Over Noodles Low Fat
Savor the perfect blend of flavor and health with this Low-Fat Pork Medallions Over Noodles recipe. Tender slices of seasoned pork tenderloin are pan-seared to golden perfection and paired with hearty whole wheat egg noodles, creating a wholesome, high-protein meal. A light yet zesty lemon and chicken broth sauce, thickened with cornstarch, ties the dish together, delivering a burst of fresh, tangy flavor. This quick 35-minute recipe uses simple, low-fat ingredients like olive oil and lean pork to create a guilt-free dinner that's ideal for busy weeknights. Garnished with a sprinkle of fresh parsley, it's a beautifully balanced dish that feels indulgent but stays nutritious. Perfect for those seeking a healthy comfort food option!
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Recipe Information
Ingredients
- 1 lb Pork tenderloin
- 2 tsp Olive oil
- 0.5 tsp Salt
- 0.25 tsp Ground black pepper
- 0.5 tsp Garlic powder
- 1 cup Low-sodium chicken broth
- 2 tbsp Lemon juice
- 1 tbsp Cornstarch
- 2 tbsp Water
- 2 tbsp Fresh parsley (chopped)
- 8 oz Whole wheat egg noodles
Instructions
Slice the pork tenderloin into 1-inch thick medallions. Season both sides with salt, pepper, and garlic powder.
Heat 1 teaspoon of olive oil in a large nonstick skillet over medium-high heat. Add half of the pork medallions to the skillet and cook for 2-3 minutes per side, or until golden brown and just cooked through. Remove the medallions and set aside. Repeat with the remaining teaspoon of olive oil and pork medallions.
Bring a large pot of salted water to a boil. Cook the whole wheat egg noodles according to package instructions until al dente. Drain and set aside.
In the same skillet used for the pork, pour in the chicken broth and lemon juice. Use a spatula to scrape up any browned bits from the bottom of the pan. Bring the mixture to a simmer.
In a small bowl, whisk together the cornstarch and water until smooth. Slowly pour the cornstarch mixture into the simmering broth, whisking constantly. Continue cooking for 2-3 minutes, or until the sauce has thickened slightly.
Return the cooked pork medallions to the skillet, turning to coat them in the sauce. Simmer for 1-2 minutes to warm through.
Divide the cooked egg noodles among four plates. Top with the pork medallions and spoon the sauce over the top. Garnish with fresh parsley and serve immediately.
Nutrition Facts
Calories |
1261 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 48.5 g | 62% | |
| Saturated Fat | 10.8 g | 54% | |
| Polyunsaturated Fat | 4.9 g | ||
| Cholesterol | 376 mg | 125% | |
| Sodium | 2818 mg | 123% | |
| Total Carbohydrate | 80.8 g | 29% | |
| Dietary Fiber | 9.8 g | 35% | |
| Total Sugars | 4.2 g | ||
| Protein | 130.2 g | 260% | |
| Vitamin D | 0.9 mcg | 5% | |
| Calcium | 99 mg | 8% | |
| Iron | 9.3 mg | 52% | |
| Potassium | 2444 mg | 52% | |
*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.
