Maple Dijon Pork Tenderloin
This maple dijon pork tenderloin roasts with green beans and creamer potatoes on one pan in 40 minutes. Get the metric method, the costs and the nutrition.
Ingredients
| pork tenderloin | 500 g |
| green beans, trimmed | 450 g |
| creamer potatoes, halved | 680 g bag |
| pure maple syrup | 3 tbsp |
| Dijon mustard | 2 tbsp |
| garlic, minced | 3 cloves |
| olive oil | 2 tbsp |
| dried thyme | 1 tsp |
| salt | 1/2 tsp |
| black pepper | Half tsp |
Steps
- 1Heat the oven to 200 C and line a large sheet pan with parchment.
- 2Whisk the maple syrup, Dijon mustard, garlic and thyme together in a small bowl.
- 3Give the potatoes a head start. Toss the halved potatoes with 15 mL of the oil and half the salt and pepper, spread them on one side of the pan, and roast for 10 minutes on their own.
- 4Pat the tenderloin dry, rub it with the remaining oil, salt and pepper, and place it in the centre of the pan. Brush it generously with about two thirds of the maple Dijon glaze.
- 5Add the beans and roast together. Spread the green beans on the empty side and roast everything for 20 to 25 minutes.
- 6Check the temperature, then rest. Pull the pan when the thickest part of the tenderloin reads 68 C, brush on the remaining glaze, and tent it loosely with foil for 10 minutes. Carryover heat takes it to the 71 C Health Canada recommends. Slice into medallions and serve.
Some weeknights, the thought of washing a second pot is enough to make you order in. This is the recipe for those nights. Maple dijon pork tenderloin roasts alongside green beans and halved creamer potatoes on a single lined tray. The glaze caramelizes while it cooks, and you finish with one pan and a whisk to clean.
Forty minutes start to finish, roughly $4.30 a serving on current estimated grocery prices, and a main built around one of the leanest cuts of red meat at the meat counter. The only step that really matters is the thermometer, because tenderloin is lean enough that five extra minutes is the difference between juicy and dry.
Why does Canada use a higher safe temperature for pork than the United States?
Health Canada's safe internal cooking temperature chart sets 71 C, or 160 F, for pieces and whole cuts of pork. American guidance uses 63 C, or 145 F, with a three-minute rest, which is why many recipes online quote the lower number. This recipe follows the Canadian figure. Resting from 68 C is the practical way to land on 71 C without overcooking, and pork cooked to it may still show a hint of pink in the centre, which is normal.
What does this cost as a budget friendly family meal?
About $4.30 a serving, which puts it in the same bracket as a meatless traybake and well under takeout. As a budget friendly family meal the pork accounts for most of the total, so buying the tenderloin on offer and freezing it is the single change that saves the most.
Leftovers bring the real cost per serving down further. Cold sliced maple dijon pork tenderloin on a sandwich with a swipe of Dijon the next day is half the reason to make it, and it keeps for three days in the fridge.
Why does this work as a high protein weeknight dinner?
Because the cut is doing most of the work. As a high protein weeknight dinner this leans on pork tenderloin, which carries roughly 21 grams of protein per 100 grams raw and a fat content comparable to skinless chicken breast on USDA reference data. Most people find that surprising, because pork tends to get filed mentally alongside bacon and ribs, which are entirely different cuts.
The rest of the tray earns its place too. Green beans and skin-on potatoes bring fibre and potassium, and potassium is one of the nutrients that helps balance sodium in the diet, which matters if your blood pressure readings keep moving around. Using a modest 45 mL of real maple syrup as the only sweetener keeps the glaze interesting without turning dinner into dessert, which is worth knowing if your body handles sugar less forgivingly than it used to.
Frequently asked questions
What internal temperature should pork tenderloin reach in Canada?
Health Canada recommends 71 C, or 160 F, for pieces and whole cuts of pork. American guidance uses 63 C with a three-minute rest, so recipes from the United States quote a lower figure. A practical approach is to remove the tenderloin at 68 C and rest it loosely covered for 10 minutes, letting carryover heat finish the job.
How long does maple dijon pork tenderloin take to cook?
About 40 minutes in total, made up of 10 minutes of prep and 30 minutes of roasting. The potatoes go in alone for the first 10 minutes, then the maple dijon pork tenderloin and the green beans join them for a further 20 to 25 minutes, until the pork reaches temperature.
Is pork tenderloin actually a lean cut of meat?
Yes. Pork tenderloin is among the leanest cuts available and is comparable to skinless chicken breast in fat content according to USDA reference data, at roughly 21 grams of protein per 100 grams raw. It is a different proposition from pork belly, ribs or shoulder, which carry considerably more fat.
Can this recipe be made ahead or reheated?
Yes. The glaze can be whisked and refrigerated a day ahead, and the potatoes can be halved in advance. Cooked leftovers keep for up to three days in the fridge in a sealed container. Reheat to at least 74 C, the Health Canada figure for leftovers, or eat the pork cold in sandwiches.
Is this recipe suitable for a gluten-free or diabetes-conscious diet?
It contains no gluten-based ingredients, though Dijon mustard brands vary, so check the label if coeliac disease is a factor. It is high in protein and fibre with one modest sweetener, which many people find helpful, but individual needs differ, and a registered dietitian is the right person to advise on a specific condition.
Where to get advice that fits your own health goals
If you are working out how a meal like this fits a specific condition, a target or a medication, that is a conversation worth having with a professional rather than a recipe page. You can find and book a registered dietitian or nutritionist near you on Medimap, and you can browse the Medimap Health Hub for more recipes and plain-language nutrition guides, including the wild blueberry and maple baked oatmeal if the maple worked for you.
Disclaimer. This recipe is general information, not dietary or medical advice, and Medimap is not a doctor or a dietitian. Nutritional needs vary, and nothing here diagnoses, treats or manages any condition. Speak to a registered dietitian or your doctor about advice for your own situation. For a medical emergency, call 911.
It is high in protein, from a cut that is lean rather than marbled, which supports muscle maintenance without a large saturated fat load. It is naturally gluten free, assuming your Dijon is. Skin-on potatoes and green beans add fibre and potassium. There is one modest sweetener rather than several. And it is one pan, which counts for something on a Tuesday.