Diabetes Forecast

By the Plate: Smoked-Paprika Pork

Prepare this spice-rubbed pork tenderloin and freeze for up to three months. It thaws overnight and cooks in less than 30 minutes—perfect for a speedy dinner


Full Meal

Calories: | Carbohydrate: g

By the Plate Foods Include

    Per Serving

    Smoked-Paprika Pork

    Makes: 4 servings
    Serving Size: 3 1/2 oz.
    Calories 150
    Fat 6 g
    Saturated Fat 1.5 g
    Trans Fat 0 g
    Carbohydrate 1 g
    Fiber 0 g
    Sugars 0 g
    Cholesterol 60 mg
    Sodium 275 mg
    Potassium 380 mg
    Protein 22 g
    Phosphorus 200 mg
    Choices: Lean Protein 3

    Smoked-Paprika Pork

    • Makes: 4 servings
    • Serving Size: 3 1/2 oz.
    • Preparation Time: 10 minutes
    • Cooking Time: 25 minutes


    Spice Rub
    1 tsp. ground cumin
    1 tsp. ground coriander
    1 tsp. ground oregano
    1 tsp. dried thyme leaves
    1/2 tsp. smoked paprika
    1/2 tsp. kosher salt
    1/4 tsp. freshly ground black pepper
    1 lb. pork tenderloin, patted dry
    1 Tbsp. olive oil
    Nonstick aluminum foil


    1. In a small prep bowl, combine the spice rub ingredients. Rub the spice mixture over the pork tenderloin.
    2. In a large skillet, preferably cast iron, heat the olive oil over medium-high heat. Sear the pork, for about 3 minutes per side, using tongs to turn the pork. Remove the pork from the pan and, if you’d like to finish the recipe, proceed to step 4, below. If you plan to freeze the pork, let the seared tenderloin cool on a plate. Place the cooled pork in a zippered freezer bag or tightly sealed container. Freeze for up to 3 months.
    3. When ready to cook, remove the pork from the freezer and place in the refrigerator to thaw overnight.
    4. About 30 minutes before you’re ready to eat, heat the oven to 400 degrees. Place the freshly seared or thawed pork on a foil-lined baking sheet or add it to a shallow roasting pan. Roast the pork for about 20 minutes, until it reaches an internal temperature of 145 degrees. Remove the pork from the oven and allow it to rest for 5 minutes before slicing.

    Note: This recipe is easy to double. Consider making one pork tenderloin to eat now and one to freeze for later.

    Additional Foods in This Meal


    1 cup cooked spinach sprinkled with 1 tsp. toasted sesame seeds

    • Per Serving
    • Calories: 80
    • Carbohydrate: 10g
    • Choices: Nonstarchy Vegetable 2, Fat 0.5


    1/2 cup cooked barley, 1/4 cup diced red and/or yellow bell peppers

    • Per Serving
    • Calories: 110
    • Carbohydrate: 25g
    • Choices: Starch 1.5


    3/4 cup diced fresh pineapple with 1 tsp. chopped fresh mint

    • Per Serving
    • Calories: 60
    • Carbohydrate: 15g
    • Choices: Fruit 1

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