Ellie Krieger’s Pork Tenderloin with Seasoned Rub (Low cal)

Pork Tenderloin with Seasoned Rub: Ellie Krieger

Hello everybody,

My husband and I are really trying to eat healthier and stay encouraged ’cause we are trying to shed some pounds in time for vacation and also just to look and feel better. Its really challenging to find recipes which are 500 Calories or less for supper.  At first, we felt hungry and a little unsatisfied because we were limiting ourselves to  grilled chicken / baked salmon with steamed veg.  With research I learned that it doesn’t have to be that way .

Ellie Kreiger is a Food Network TV Chef who specializes in low calorie cooking. I’ll admit, in the past I labeled her as “super lame” until, of course, I needed ideas to help me get lean.  I mean, I used to be against low fat ricotta and vegetable oil cooking spray but not anymore . However, I am still against fake fats & sugars and empty calories. Eating a Special K bar may help you shed a pound or two short-term, but there are no nutrients in them. Keep away!!

Anyway, my mid 30’s have reared their ugly head! My metabolism slowed down due age and to my frighteningly sedentary lifestyle.  I also have family history dictates that I will probably have cholesterol issues if Im not careful, like, right now.  On week days, I’d hop into my car which is parked indoors, drive to work, walk 3 steps to the office, sit at my desk all day, even eat lunch at my desk, put on my coat practically still sitting and get back in my car. (In my 20’s this was not an issue). I wasn’t walking or exercising at all. Cooking supper ironically was the most moving I was doing. This terrible and a little embarassing routine started to show on my body and on the scale. I wouldn’t call myself fat but I gradually went from a size 26 to 27 to 28. After Christmas my size 28 jeans were tight. I have never been considered “overweight” and I REFUSE to let myself go any further. REFUSE!!! 

Exercising and eating well honeslty does feel great but its so difficult at first. I’m just coming out of the first 2 weeks of it. On my first day of exercise, I decided to START with the super-intense P90X program which resulted in me walking or shuffling along like an 80 year old , hunched over for 3 days. It was a funny sight, for others.  We were hungry all the time and our muscles protested. We didn’t go to restaurants (OMG!!!!) Seemed like people at work were always eating junk; the smell was intoxicating. Driving home, it seemed I was always stuck behind one of those gorgeous red McDonald’s trucks with a gigantic image of those golden fries jumping out of the box, plastered on the back, taunting me!! (sigh)

We managed to make it through because by the third week, we already looked different and felt better. To curb cravings, I keep thinking of my cousin Maddy who’s weakenss is sweets, saying “staying thin, is sweeter than dessert” …or something like that 🙂 It actually helps when I want to reach for that bag of chips, salt being my weakness.

When I reach my goal, I will have to keep up with healthy living so that I don’t have to go through the initial body/mind punishment again.

As usual, I digress..or maybe that’s the point of a blog 😉

This recipe is easy and quick to prepare and  delicious. Perfect for a week night.

*note: I purchased a tenderloin which was very close to 2lb, larger than this recipe calls for. The 450 cooking temp was too high for it’s size. It cooked the outside quickly while the inside remained rare.(i used my trusty thermometer to check) I lowered the temp to 400 and continued to cook it until the internal temp reached 160.


1 teaspoon garlic powder
1 teaspoon dried oregano
1 teaspoon ground cumin (the tenderloin will NOT taste of cumin! I can hear you already)
1 teaspoon ground coriander
1 teaspoon dried thyme
1 1/4 pounds pork tenderloin
1 tablespoon olive oil
1 teaspoon minced garlic

You can sub some spices but remember that when seasoning meat, especially lean cuts, it needs to be flavorful!! The cumin, coriander and garlic gives it it’s needed kick!


Preheat the oven to 450 degrees F.

In separate bowl mix dry ingredients such as garlic powder, oregano, cumin, coriander, thyme and salt. Stir mixture with a fork until all the ingredients are well combined and they form a seasoning. This will be used as a rub to ensure the pork is well seasoned throughout.

Sprinkle the rub over the tenderloin with a dry hand, then rub the pork with the seasoning over both sides of the meat, pressing gently so the seasoning adheres well to the tenderloin.

In a large skillet over medium-high heat, add the olive oil and heat. Add the minced garlic and saute, stirring, for 1 minute. Put tenderloin in the pan and cook for about 10 minutes, searing each side using tongs to turn the meat. Transfer meat to a roasting pan and bake for 20 minutes. (internal temp needs to be 160, see note above)  Slice and serve.

Per Serving: Calories: 209; Total Fat: 9 grams; Saturated Fat: 2 grams; Protein: 30 grams; Total carbohydrates: 2 grams; Sugar: 0 grams Fiber: 1 grams; Cholesterol: 92 milligrams; Sodium: 221 milligrams

After searing the meat and before baking, I added some extra sage and fresh thyme, which taste great with pork. Looks prettier.

stephanie's tenderloin
Read more at: http://www.foodnetwork.com/recipes/ellie-krieger/pork-tenderloin-with-seasoned-rub-recipe.html?oc=linkback

I hope you enjoy this recipe

Steph xoxo

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