Pork Medallions Over Noodles Low Fat
Savor the perfect blend of flavor and health with this Low-Fat Pork Medallions Over Noodles recipe. Tender slices of seasoned pork tenderloin are pan-seared to golden perfection and paired with hearty whole wheat egg noodles, creating a wholesome, high-protein meal. A light yet zesty lemon and chicken broth sauce, thickened with cornstarch, ties the dish together, delivering a burst of fresh, tangy flavor. This quick 35-minute recipe uses simple, low-fat ingredients like olive oil and lean pork to create a guilt-free dinner that's ideal for busy weeknights. Garnished with a sprinkle of fresh parsley, it's a beautifully balanced dish that feels indulgent but stays nutritious. Perfect for those seeking a healthy comfort food option!
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Ingredients
- 1 lb Pork tenderloin
- 2 tsp Olive oil
- 0.5 tsp Salt
- 0.25 tsp Ground black pepper
- 0.5 tsp Garlic powder
- 1 cup Low-sodium chicken broth
- 2 tbsp Lemon juice
- 1 tbsp Cornstarch
- 2 tbsp Water
- 2 tbsp Fresh parsley (chopped)
- 8 oz Whole wheat egg noodles
Directions
Step 1
Slice the pork tenderloin into 1-inch thick medallions. Season both sides with salt, pepper, and garlic powder.
Step 2
Heat 1 teaspoon of olive oil in a large nonstick skillet over medium-high heat. Add half of the pork medallions to the skillet and cook for 2-3 minutes per side, or until golden brown and just cooked through. Remove the medallions and set aside. Repeat with the remaining teaspoon of olive oil and pork medallions.
Step 3
Bring a large pot of salted water to a boil. Cook the whole wheat egg noodles according to package instructions until al dente. Drain and set aside.
Step 4
In the same skillet used for the pork, pour in the chicken broth and lemon juice. Use a spatula to scrape up any browned bits from the bottom of the pan. Bring the mixture to a simmer.
Step 5
In a small bowl, whisk together the cornstarch and water until smooth. Slowly pour the cornstarch mixture into the simmering broth, whisking constantly. Continue cooking for 2-3 minutes, or until the sauce has thickened slightly.
Step 6
Return the cooked pork medallions to the skillet, turning to coat them in the sauce. Simmer for 1-2 minutes to warm through.
Step 7
Divide the cooked egg noodles among four plates. Top with the pork medallions and spoon the sauce over the top. Garnish with fresh parsley and serve immediately.
Nutrition Facts
| Serving size | (1028.7g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1261.4 |
| Total Fat 48.5g | 0% |
| Saturated Fat 10.8g | 0% |
| Polyunsaturated Fat 4.9g | |
| Cholesterol 376.5mg | 0% |
| Sodium 2818.3mg | 0% |
| Total Carbohydrate 80.8g | 0% |
| Dietary Fiber 9.8g | 0% |
| Total Sugars 4.2g | |
| Protein 130.2g | 0% |
| Vitamin D 36.3IU | 0% |
| Calcium 99.1mg | 0% |
| Iron 9.3mg | 0% |
| Potassium 2444.0mg | 0% |
Source of Calories