Pork Tenderloin

A low FODMAP pork tenderloin with a brown sugar, smoked paprika, thyme, and fennel rub, seared and roasted, with a maple Dijon pan sauce.

Prep 10 min

Cook 30 min

Serves 4

Gluten-freeDairy-free

Ingredients

Pork and rub

• 1 pork tenderloin, about 1 1/4 lb (570 g), silver skin trimmed
• 1 tablespoon brown sugar
• 1 teaspoon fine salt
• 1 teaspoon smoked paprika
• 1 teaspoon dried thyme
• 1/2 teaspoon ground fennel seed
• 1/2 teaspoon black pepper
• 1 tablespoon garlic-infused olive oil

Pan sauce

• 1/2 cup (120 ml) low FODMAP chicken broth
• 1 tablespoon pure maple syrup
• 2 teaspoons Dijon mustard (with no onion or garlic on the label)
• 1 teaspoon apple cider vinegar
• 1 tablespoon chopped chives

Instructions

Season

1. Heat the oven to 425°F (220°C).
2. Mix the brown sugar, salt, paprika, thyme, fennel, and pepper. Pat the pork dry and rub the spice mix over all sides. Tuck the thin tail end under and tie with kitchen twine so it cooks evenly.

Sear and roast

1. Heat the garlic-infused oil in a 12-inch oven-safe skillet over medium-high heat until shimmering.
2. Sear the pork for 2 minutes per side, about 8 minutes in all, until browned. Keep the heat at medium so the sugar in the rub does not burn.
3. Move the skillet to the oven and roast for 12 to 16 minutes, until the thickest part reads 145°F (63°C).
4. Transfer the pork to a board and rest for at least 3 minutes before slicing.

Pan sauce

1. Set the skillet over medium heat (the handle is hot; use an oven mitt).
2. Add the broth, maple syrup, mustard, and vinegar, scraping up the browned bits. Simmer 3 to 4 minutes, until reduced by about half.
3. Slice the pork 1/2 inch thick, spoon the sauce over, and scatter the chives on top.

Tips & Substitutions

• Slightly pink is done. At 145°F (63°C) with a 3-minute rest, pork is fully cooked and still juicy.
• No fennel. Use 1/2 teaspoon dried rosemary instead.
• Grill it. Grill over medium-high heat, turning every 4 minutes, for 16 to 20 minutes, until 145°F (63°C).
• Two tenderloins. Double the rub and sauce, sear them one at a time if the pan is crowded, and roast until the thickest part of each reads 145°F (63°C).
• Serve it with. Roasted carrots or green beans almondine.

Why This Works

Rub without garlic powder. Smoked paprika, fennel, and thyme carry the flavor, and the garlic-infused oil adds garlic taste to the sear.

Maple in the sauce. One tablespoon across 4 servings is a quarter of the 1-tablespoon Monash serve per plate.

Homemade broth. Most store-bought broths contain onion or garlic, so the pan sauce uses the low FODMAP homemade version.

Storage

Refrigerate sliced pork and sauce separately, covered, for up to 3 days. Reheat gently in a covered skillet with a splash of broth until hot, 165°F (74°C). Cold leftovers are good sliced thin on a salad.