Recipes: Pork tenderloin, three ways

Roast pork tenderloin is an ideal weeknight meal — just stick a 1-pound loin in a 450- degree oven for just over 20 minutes, and it's ready to eat. Here are ways to add flavor and "dress it up" a bit.

HERB- AND MUSTARD- CRUSTED PORK TENDERLOIN

Makes 4 servings

¼ cup seasoned bread crumbs

¼ cup chopped fresh parsley

3 tablespoons grated Parmesan

2 teaspoons chopped fresh thyme

1/8 teaspoon black pepper

2 tablespoons Dijon mustard

2 garlic cloves, minced

1 pound pork tenderloin

1. Preheat the oven to 450 degrees. Coat a baking sheet with cooking spray.

2. Combine bread crumbs, parsley, Parmesan, thyme and pepper in a small bowl. Combine the mustard and garlic in a second small bowl. Spread mustard mixture evenly over entire surface of the pork. Then top entire surface with bread crumb mixture to form an even crust.

3. Place the pork on the prepared baking sheet and roast in the center of the oven until a meat thermometer stuck into the center of the thickest part registers 150 degrees, about 23 to 26 minutes. Remove from the oven and let rest 5 minutes before cutting on the diagonal into 1/4-inch-thick slices.

Nutritional analysis per serving: 180 calories, 26 g protein, 1 g fiber, 4 g fat, 2 g saturated fat, 431 mg sodium

CHIPOTLE MAPLE GLAZED PORK TENDERLOIN

1 pound pork tenderloin

1 tablespoon canned chipotle in adobo sauce, minced

1/3 cup maple syrup

1/2 teaspoon Worcestershire sauce

1. Preheat the oven to 450 degrees. Coat a baking sheet with cooking spray. Place the tenderloin on the baking sheet in the middle of the oven, and roast until the internal temperature reaches 145 degrees, about 20 to 23 minutes.

2. Make the glaze: Combine the chipotle, maple syrup and Worcestershire sauce in a bowl. Brush the glaze over the entire surface of the pork, and return to the oven until the glaze is bubbly and the pork reaches an internal temperature of 150 degrees, about 3 minutes longer. Makes 4 servings.

Nutritional analysis per serving: 196 calories, 24 g protein, 0 g fiber, 3 g fat, 1 g saturated fat, 123 mg sodium

APRICOT-GINGER PORK TENDERLOIN

Makes 4 servings

1 pound pork tenderloin

1/2 teaspoon salt

1/8 teaspoon black pepper

1/2 teaspoon dried thyme

1/4 cup apricot jelly

1 tablespoon minced fresh ginger

1 teaspoon cornstarch dissolved in 1 teaspoon water

1. Preheat the oven to 450 degrees. Coat a baking sheet with cooking spray.

2. Season the entire surface of the pork with the salt, pepper and thyme. Place the tenderloin on the baking sheet, and roast in the center of the oven until a meat thermometer inserted in the thickest part of the center registers 145 degrees, about 20 to 23 minutes.

3. Meanwhile, combine jelly and fresh ginger in a small saucepan, and place over medium heat until the jelly is dissolved. Add the cornstarch-water mixture and cook, stirring, until the sauce is thick and shiny, 1 to 2 minutes. Brush the mixture over the tenderloin, and return to oven, cooking 3 minutes longer, or until the pork reaches an internal temperature of 150 degrees. Remove from oven, let stand about 5 minutes, then cut on the diagonal into thin slices to serve. Makes 4 servings.

Nutritional analysis per serving: 176 calories, 24 g protein, 0 g fiber, 3 g fat, 1 g saturated fat, 359 mg sodium

TIP: Tenderloin is very lean and loses flavor when overcooked. Serve it cooked to 150F and it will be pink in the center, tender and juicy.

(c) 2009, Newsday.