Diabetes Forecast

Cajun-Spiced Pork Tenderloin

Per Serving

Cajun-Spiced Pork Tenderloin

Makes: 5
Serving Size: 3 oz.
Calories 120
Fat 4.5 g
Saturated Fat 1.1 g
Trans Fat 0 g
Carbohydrate 2 g
Fiber 1 g
Sugars 0 g
Cholesterol 50 mg
Sodium 35 mg
Protein 18 g
Choices: Lean meat 3
  • Makes: 5
  • Serving Size: 3 oz.
  • Preparation Time: 10 minutes
  • Cooking Time: 25 to 30 minutes


Cajun Rub
1 Tbsp. sweet paprika
1 tsp. garlic powder
1 tsp. onion powder
1/2 tsp. dried thyme leaves
1 tsp. dried oregano leaves
1/4 tsp. cayenne pepper
Freshly ground black pepper to taste
1 lb. pork tenderloin, trimmed of excess fat
2 tsp. olive oil


  1. Preheat the oven to 400°F. Coat a roasting pan rack with cooking spray.
  2. In a small bowl, combine all the ingredients for the Cajun Rub.
  3. Rub the pork tenderloin with the olive oil. Coat both sides of the pork with the rub, making sure to use all of the rub. Roast the pork until the internal temperature reads 150-160°F, about 25 to 30 minutes. (If you prefer well-done pork, add cooking time to bring the internal temperature to 170°F.)
  4. Remove the pork from the oven, and allow it to stand for 10 minutes before slicing.
Note: This pork works well on an open-faced sandwich, as pictured (with roasted red peppers and arugula).

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