Directions:
- Place fennel and coriander in a spice or coffee grinder; process until coarsely ground. Place spice mixture in a blender or food processor. Add 2 tablespoons broth, Worcestershire sauce, garlic, salt, and pepper; process until well-blended.
- Slice the pork tenderloin horizontally into 2 equal pieces. Slice each piece of pork lengthwise, cutting to, but not through, other side; open flat. Rub spice mixture over pork.
- Heat olive oil in a large nonstick skillet over medium heat. Add pork; cook 5 minutes on each side or until done. Remove pork from pan; keep warm. Add 1/4 cup broth to pan, and cook until liquid almost evaporates, scraping the pan to loosen browned bits. Pour over pork.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 172.55 Kcal (722 kJ) | ||
| Calories from fat | 46.68 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.19g | 8% | |
|---|---|---|---|
| Cholesterol | 73.69mg | 25% | |
| Sodium | 295.02mg | 12% | |
| Potassium | 603.13mg | 13% | |
| Total Carbs | 3.73g | 1% | |
| Sugars | 0.88g | 4% | |
| Dietary Fiber | 1.72g | 7% | |
| Protein | 26.72g | 53% | |
| Vitamin C | 1.9mg | 3% | |
| Iron | 2.6mg | 14% | |
| Calcium | 71.9mg | 7% | |
| Amount Per 100 g | |||
| Calories | 116.83 Kcal (489 kJ) | ||
| Calories from fat | 31.61 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.51g | 8% | |
|---|---|---|---|
| Cholesterol | 49.9mg | 25% | |
| Sodium | 199.75mg | 12% | |
| Potassium | 408.36mg | 13% | |
| Total Carbs | 2.53g | 1% | |
| Sugars | 0.6g | 4% | |
| Dietary Fiber | 1.16g | 7% | |
| Protein | 18.09g | 53% | |
| Vitamin C | 1.3mg | 3% | |
| Iron | 1.7mg | 14% | |
| Calcium | 48.7mg | 7% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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