Tender Pork Tenderloin
with Cumin Carrot Fries:
A Quick Supper Recipe

Happy New Year, everyone! Who's ready to return to the "salad days" of January, food-wise, activity-wise, exercise-wise, work-wise, expense-wise? Wise it is, count me in ...

Here's a good place to start, a fast 'n' easy Quick Supper meal that leaves us feeling satisfied and happy. It's an old-old favorite recipe, in fact, the recipe was first published in print in 2003, yikes, that was awhile ago!

Tender Pork Tenderloin with Cumin Carrot Fries | quick-seared pork finished in oven with addictively good roasted carrots | low carb (meat only), Weight Watchers PointsPlus 7 | KitchenParade.com

"We had [the carrots] for dinner last night - absolutely delicious!" ~ Pille
"The carrots are good, but the PORK! Oh, wow." ~ KateC
"... it was delicious!" ~ Karen
"... it [pork] was absolutely delicious, will be making it this way from now on. So quick and easy." ~ YardSailor

Lean pork tenderloin is the meat of choice for many cooks. To my taste, this pork tenderloin recipe is just perfect: the result is simple enough for every-day yet elegant enough for special occasions. It has become one of my "stand-by" meals, one I cook again and again, almost without thinking.

The meat is unadorned, inviting the addition of a rich side dish or full-flavored chutney. The meat is so good, considering cooking another tenderloin or two for sandwiches or another night. There's plenty of liquid for two or even three tenderloins. I occasionally substitute curry or garam masala for the cumin – all are delicious.

CUMIN CARROT FRIES work beautifully with Tender Pork Tenderloin. They do shrink, so you'll need more than than the usual single pound of vegetables to serve four. Just peel 1-1/2 pounds of carrots. Quarter each carrot lengthwise, then cut the quarters in three-inch lengths. (The idea is to get roughly equally thick carrot pieces.) Toss the carrots until they're evenly coated in a tablespoon of olive oil, 1 teaspoon cumin and 1/2 teaspoon kosher salt or sea salt, it helps to do this in a bowl with your hands. Place on a baking sheet and bake at 400F/200C for 25-30 minutes, turning at least once midway through. Serve immediately.

NUTRITION INFORMATION Per Serving: 104 Calories; 4g Tot Fat; 1g Sat Fat; 18g Carb; 6g Fiber; 117mg Sodium; 0mg Cholesterol; 2g Protein. WEIGHT WATCHERS POINTS WW Old Points 1.5 & PointsPlus 3
Kitchen Parade is written by second-generation food columnist Alanna Kellogg and features fresh, seasonal dishes for every-day healthful eating and occasional indulgences. Do you have a favorite recipe that other Kitchen Parade readers might like? Just send me a quick e-mail via recipes@kitchen-parade.com. How to print a Kitchen Parade recipe. Never miss a recipe! If you like this recipe, sign up for a free e-mail subscription. If you like Kitchen Parade, you're sure to like my food blog about vegetable recipes, too, A Veggie Venture. Follow Kitchen Parade on Facebook!


Hands-on time: 15 minutes
Time-to-table: 30 minutes
Serves 4
  • 1 pork tenderloin (about 1 pound)
  • 1 - 2 cloves garlic, slivered
  • Salt and pepper to taste
  • 1 tablespoon ground cumin
  • 1 tablespoons olive oil
  • 1/2 cup chicken broth
  • 1/2 cup dry white wine

Preheat oven to 400F/200C.

(If you're making the Cumin Carrot Fries, prep the carrots first and get them into the oven, even if it's not fully heated. Put the meat in the oven when there are about 15 minutes left on the carrots.)

With a sharp knife, make deep narrow slits in the tenderloin and insert the garlic slivers. Season with salt, pepper and cumin on all sides. Heat the oil in a large, oven-proof skillet. Sear the tenderloin well on medium-high for about 10 minutes, turning the meat as it browns. Add the broth and wine, then place skillet in the oven for 10 minutes or until a meat thermometer reaches 140F/60C. (Should Cooked Pork Be Pink?) Remove from oven.

Cover skillet with foil and let meat rest for at least 5 minutes before cutting. Slice and serve immediately with Cumin Carrot Fries and Oven-Baked Whole-Grain Pilaf with Quinoa, Barley, Kamut & Other Grains (pictured).

NUTRITION INFORMATION Per Serving (Tenderloin Only, assumes chicken broth and wine used as braising liquid and not consumed): 178 Calories; 7g Tot Fat; 1g Sat Fat; 1g Carb; 0g Fiber; 293mg Sodium; 73mg Cholesterol; 24g Protein. WEIGHT WATCHERS POINTS WW Old Points 4 & PointsPlus 4
NUTRITION INFORMATION Per Serving (Tenderloin & Cumin Carrot Fries): 282 Calories; 11g Tot Fat; 2g Sat Fat; 19g Carb; 6g Fiber; 410mg Sodium; 73mg Cholesterol; 26g Protein. WEIGHT WATCHERS POINTS WW Old Points 6 & PointsPlus 7
ALANNA's TIPS The cooking time for the pork will vary, depending on how thick the tenderloins are. To be sure, insert a digital meat thermometer into the center of the meat and cook to an internal temperature of 140F/60C. While the meat rests, and continues to cook, it will reach 145F, the new safe temperature for cooking whole pieces of pork. (See the USDA News Release.)

People Love These Carrot Fries!

Cumin Carrot Fries, gorgeous roasted carrots with a touch of cumin ~ Vegan, gluten-free, low-cal, Weight Watchers PointsPlus 3 ~ KitchenParade.com

Aren't these roasted carrots every so pretty?! I've fallen in love with the multi-colored organic carrots at Trader Joes. A recent two-pound bag held 5 regular carrots, 4 yellow carrots and 3 purple carrots with yellow centers. Just gorgeous! And ever-so-simple to roast. Here's the recipe, Cumin Carrot Fries, or it's above in the left column. If you like roasting vegetables, be sure to check out all these tips and a master recipe, How to Roast Vegetables.

More Easy Pork Recipes

(hover for a description, click a photo for a recipe)
Pork & Poblano Skillet with Creamy Slow-Cooker Beans Pork Chops & Rice Oven Dinner Milk-Braised Pork Roast
~ more pork recipes ~

More Carrot Recipes

(hover for a description, click a photo for a recipe)
Laura's Healthy Carrot Soup Baked Cabbage Wedges Rustic Mashed Sweet Potatoes & Carrots
~ more carrot recipes ~
from Kitchen Parade

Shop Your Pantry First

(helping home cooks save money on groceries)

Quick Links to This Page

(for easy bookmarking and searching)
~ Cumin Carrot Fries ~

© Copyright 2003, 2007 (online), 2008, 2009, 2013 (repub) & 2015 Kitchen Parade

Alanna - I'm a great fan of your carrot recipes, and this one sounds like treat, again!

Saved to del.icio.us!

We had those for dinner last night - absolutely delicious! You really know your carrots, Alanna:)

The carrots are good, but the PORK! Oh, wow. I'm a new cook and this is my first pork tenderloin. Thanks for giving me a simpler recipe than Joy of Cooking, and a successful one at that. Superb!

P.S. I substituted rosemary for cumin on the carrots; it paired really well, especially with the pan dripping gravy. So easy and good. Thanks again.
Kate ~ You go, girl! I'm sooo glad the pork tenderloin was a hit for you. I hope you'll find lots more 'simple home cooking' recipes here that will create the same reaction! Thanks so much for taking a moment to write - it means the world.
I made this last Sunday and it was delicious! My boyfriend even asked that I remake the carrots when we had the second tenderloin (I took your advice and made two at once)!

Your Chicken Sybil was also a huge hit (it's one of my own stand-bys, but the boyfriend really liked it too!)

Thank you for the delicious, healthy, and easy recipes!
Carrot fries!!! yum!!!
Oh wow.. those carrots sound divine! Cant wait to try them! I love cumin on everything.. there is no such thing as too much or on anything! Thanks!
What a great idea for carrot fries. I can't wait to try this.
I cooked this tenderloin last nite, it was absolutely delicious, will be making it this way from now on. So quick and easy.

Post a Comment

Thank you for taking a moment to write! I read each and every comment, for each and every recipe. If you have a specific question, it's nearly always answered quick-quick. But I also love hearing your reactions, your curiosity, even your concerns! When you've made a recipe, I especially love to know how it turned out, what variations you made, what you'll do differently the next time. ~ Alanna