Indian Pork Tenderloin Bowl
Remix of: Chicken Tikka Masala. about half the fat of the Chicken Tikka Masala
654
Calories
62g
Protein
66g
Carbs
16g
Fat
Pork Tenderloin seared and served over cup cooked brown rice with cup spinach and bright aromatics.
Protein 62g · Carbs 66g · Fat 16g
15 min
Prep
18 min
Cook
$4
Per Plate
654
Calories
What You Need
- 6 oz pork tenderloin
- 1 cup cooked brown rice
- 1 cup cooked spinach (from 10 oz raw, one bag)
- 1.5 cups cooked cauliflower (from about 2 cups raw florets)
- 1 tsp cumin
- 1 tsp smoked paprika
- 2 cloves garlic, minced
- 1 tsp grated ginger
- 1/4 cup cilantro
- 1/2 cup yogurt
- 12 oz pork tenderloin
- 2 cup cooked brown rice
- 2 cup cooked spinach (from 10 oz raw, one bag)
- 3 cups cooked cauliflower (from about 2 cups raw florets)
- 2 tsp cumin
- 2 tsp smoked paprika
- 4 cloves garlic, minced
- 2 tsp grated ginger
- 1/2 cup cilantro
- 1 cup yogurt
- 18 oz pork tenderloin
- 3 cup cooked brown rice
- 3 cup cooked spinach (from 10 oz raw, one bag)
- 4 1/2 cups cooked cauliflower (from about 2 cups raw florets)
- 3 tsp cumin
- 3 tsp smoked paprika
- 6 cloves garlic, minced
- 3 tsp grated ginger
- 3/4 cup cilantro
- 1 1/2 cup yogurt
- 24 oz pork tenderloin
- 4 cup cooked brown rice
- 4 cup cooked spinach (from 10 oz raw, one bag)
- 6 cups cooked cauliflower (from about 2 cups raw florets)
- 4 tsp cumin
- 4 tsp smoked paprika
- 8 cloves garlic, minced
- 4 tsp grated ginger
- 1 cup cilantro
- 2 cup yogurt
Before You Start
Pat the pork dry, cut the cauliflower into florets, warm the rice, and rinse the spinach so everything is ready when the pan is hot.
How To Make It
- Season the pork and sear it over medium high, turning to brown all sides, 10 to 12 minutes, until it reaches 145°F in the center, then rest it a few minutes and slice.
- Cook the cauliflower in the same pan with a splash of water, 6 to 7 minutes, until tender and lightly browned.
- Wilt the spinach in the pan, 1 to 2 minutes, until soft and bright green.
- Warm the cumin, paprika, garlic, and ginger in a little oil, about 30 seconds, until fragrant, then stir in the yogurt off the heat so it does not split.
- Serve the sliced pork, cauliflower, and spinach over the warm brown rice, spoon the sauce over, and finish with cilantro.
Fix It: If the yogurt sauce curdles, it got too hot; stir in a spoonful of fresh yogurt off the heat to bring it back smooth.
Air Fryer
- Heat the air fryer to 380F.
- Add the ingredients you would cook on the stove or in the oven in a single layer, without crowding the basket.
- Cook for about 18 minutes, shaking the basket halfway, until cooked through and lightly crisp.
- Let it rest a minute, then finish and plate the dish as written in the steps above.
Nutrition Per Serving
- Calories654
- Protein62g
- Carbs66g
- Fat16g
- Fiber10g
- Sodium232mg
Bonus Benefits
- Gut Health
- Eating Well
- A Healthy Weight
- Mood Support
- Blood Sugar
Reported to quietly support, as I've found in my research.
Chef's Wisdom:
Cumin: earthy aromatics, reported to reported to aid digestion.
Cumin: earthy aromatics, reported to reported to aid digestion.
Tools For This Recipe
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