One-Pan Italian Pork Tenderloin and Broccoli
by Amanda Keefer
Dinner and clean-up is easy with this one-pan pork tenderloin dinner! The pork and broccoli cook at the same time on one pan making this recipe a must for busy weeknights. Plus, the roasted broccoli is so delicious, even picky eaters will want to dig in!
Recipe created by Christine Pittman in partnership with Produce for Kids.
What Makes This One-Pan Italian Pork Tenderloin and Broccoli Recipe Healthy?
Great question! Let me break down the healthiness of this One-Pan Italian Pork Tenderloin and Broccoli for you.
1. Balanced Ingredients: This recipe incorporates a balance of lean protein from the pork tenderloin and nutrient-rich vegetables from the broccoli. It’s important to include protein in our meals for muscle growth and repair, and broccoli is packed with vitamins, minerals, and fiber.
2. Lean Protein: Pork tenderloin is a lean cut of meat, meaning it has less fat compared to other cuts. It’s an excellent source of high-quality protein, essential for maintaining muscle mass and supporting overall health.
3. Nutrient-Rich Broccoli: Broccoli is a nutritional powerhouse. It’s loaded with vitamins C, K, and A, as well as folate and fiber. These nutrients contribute to a strong immune system, healthy vision, and proper digestion.
4. Minimal Added Fats: The recipe uses a moderate amount of olive oil, which is a heart-healthy fat. Olive oil is rich in monounsaturated fats and has been linked to various health benefits, including reducing inflammation and improving heart health.
5. Flavorful Seasonings: The use of herbs and spices like oregano and garlic powder not only enhances the taste but also adds a boost of antioxidants to the dish. Antioxidants help protect our cells from damage caused by harmful free radicals.
6. Portion Control: The recipe provides specific measurements for the ingredients, allowing you to have better control over portion sizes. This can be helpful for weight management and ensuring a balanced meal.
7. Versatility: This recipe can easily be customized to fit dietary preferences or restrictions. For example, if you’re following a low-carb or gluten-free diet, you can swap out the breadcrumbs for a gluten-free alternative or omit them altogether.
Remember, healthy eating is about balance, moderation, and incorporating nutrient-dense ingredients into our meals. This One-Pan Italian Pork Tenderloin and Broccoli recipe ticks those boxes by offering a delicious and well-rounded dish that nourishes both your body and taste buds.
Related: If you love Pork Tenderloin, you should also try our Rosemary Pork Tenderloin & Roasted Vegetables!
One-pan Italian Pork Tenderloin and Broccoli Meal Prep Ideas
Pre-Marinate and Freeze
Prepare the marinade and coat the pork tenderloin in it. Place the marinated pork in a freezer-safe bag or container, label it with the date and cooking instructions, and freeze it. When you’re ready to cook, simply thaw the pork in the refrigerator overnight and follow the recipe as directed. This allows you to have a flavorful, marinated pork tenderloin ready to go whenever you need it.
Pre-Cut Vegetables
Save time by pre-cutting the broccoli florets ahead of time. Wash and trim the broccoli, then cut it into bite-sized florets. Store the pre-cut broccoli in an airtight container or resealable bag in the refrigerator. This way, when you’re ready to cook, you can simply grab the prepped broccoli and assemble it on the sheet pan with the pork.
Make a Double Batch
Prepare a double batch of the marinade and use half to marinate the pork tenderloin for the current meal. Reserve the other half in an airtight container in the refrigerator. This way, you can use the reserved marinade to marinate another pork tenderloin for a future meal. It saves you time and ensures you have another delicious meal ready to go.
Related: Love one pan meals? Try our One Pan Baked Italian Chicken & Veggies!
Portion and Store Leftovers
If you anticipate having leftovers, divide them into individual meal-sized portions and store them in meal prep containers. This allows for easy grab-and-go lunches or dinners throughout the week. Be sure to let the dish cool before refrigerating, and remember to reheat it thoroughly before consuming.
Customize Side Dishes
While the recipe includes roasted broccoli, feel free to customize the side dishes based on your preferences or dietary needs. Consider adding other roasted vegetables like carrots, bell peppers, or zucchini to the sheet pan. You can also pair the pork tenderloin with a side salad, quinoa, or whole grains like brown rice or couscous for a more substantial meal.
Prep Salad Dressing in Advance
If you plan on serving a side salad with the dish, you can prepare the salad dressing ahead of time. Mix the ingredients for your favorite dressing in a jar or container and store it in the refrigerator. When it’s time to serve the meal, you can simply drizzle the dressing over your salad for added flavor.
Let’s make this One-Pan Italian Pork Tenderloin and Broccoli recipe!
One-Pan Italian Pork Tenderloin and Broccoli
Ingredients
- 3 tablespoons plus 1 tsp. olive oil, divided
- 5 teaspoons tomato paste
- 1 teaspoon Dijon mustard
- 1/2 cup grated Parmesan cheese divided
- 1 teaspoon dried oregano
- 1/2 teaspoon garlic powder
- 1/2 teaspoon salt divided
- 1/4 teaspoon pepper
- 16 ounces broccoli florets
- 1 1/2 pound pork tenderloin
- 2 tablespoons creamy Italian garlic dressing
- 2 tablespoons panko breadcrumbs
Instructions
- Preheat oven to 425ºF.
- Combine 3 Tbsp. olive oil, tomato paste, mustard, ¼ cup Parmesan, oregano, garlic, ¼ tsp. salt and pepper. Mixture may stay clumpy. Add broccoli and stir well.
- Transfer broccoli to large sheet pan coated with cooking spray.
- Add pork to bowl and coat with dressing. Add pork to sheet pan between broccoli.
- Combine panko, 1 tsp. olive oil and ¼ tsp. salt in separate small bowl. Press crumb mixture onto pork.
- Bake 25 minutes, or until pork reaches an internal temperature of at least 145ºF. Sprinkle broccoli with remaining ¼ cup Parmesan.
