DinnerMediterraneanHigh ProteinBudget FriendlyMeal Prep
Rosemary Pork with Broccoli Brown Rice
Tender rosemary pork served with nutty brown rice and crisp-tender broccoli.
- Calories
- 610
- Protein
- 43g
- Carbs
- 55g
- Fat
- 22g
Per serving
Ingredients
For 4 servings · 40 min total
- pork tenderloinpatted dry20 oz
- brown rice1 cup
- broccolicut into florets12 oz
- canola oil4 tsp
- dried rosemary1/2 tsp
- kosher salt1 tsp
- black pepper1/2 tsp
Instructions
- 1Rinse the brown rice, then cook it according to the package directions until tender and the grains are separate.
- 2Do not rinse the pork. Pat it dry, season all sides with rosemary, salt, and pepper, then wash your hands with soap and water.
- 3Heat the oil in a skillet over medium-high heat. Sear the pork until browned on all sides, then reduce the heat, cover, and cook until the thickest part reaches 145°F (63°C). Transfer it to a plate and let it rest at least 3 minutes. Wash the skillet, knife, board, and your hands with soap and water before touching the broccoli.
- 4Add the broccoli and a splash of water to the skillet. Cover and cook until bright green and crisp-tender, about 4-5 minutes. Taste and adjust the seasoning.
- 5Slice the rested pork and serve with the rice and broccoli.
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Let's Get Hot provides general wellness and nutrition planning, not medical advice. Calorie targets, timelines, and grocery costs are estimates. Always verify product labels and ingredients yourself when managing serious allergies, and consult a healthcare or nutrition professional before making significant dietary changes.