Looking for a classic weeknight dinner that’s ready in a snap? This low FODMAP rosemary pork tenderloin, served with savoury oyster mushrooms and creamy polenta, can go from your fridge to your plate in just 30 minutes!
Sometimes I want to feel a little fancy. I want to bring out the good napkins, maybe light a candle or two, and enjoy a nice quiet dinner at home. But between two work schedules, our dogs, our families, our “self-care,” and our social calendars, I usually feel too crunched for time for a formal sit down dinner.
That’s why I'm in love with this simple low FODMAP rosemary pork tenderloin. Layered with savoury flavours, you'll have a meal fit for a foodie in 30 minutes! Served with homemade parmesan polenta and fried oyster mushrooms, even your pickiest eaters will come back for seconds!
Keep It FODMAP Friendly
Brace your tastebuds, friend! This low FODMAP rosemary pork tenderloin will rock your socks! Check out the notes below for tips on keeping this recipe FODMAP friendly.
First up, pork. Since pork is a protein, it doesn't have any FODMAPs. So you can have as many servings of this pork tenderloin as you'd like – from a FODMAP perspective, of course!
Next up, oyster mushrooms. According to Monash University, oyster mushrooms are low FODMAP in servings of 1 cup (75 g). Servings of 2.2 lbs or more are high in the polyol sorbitol.
We'll be using one cup of oyster mushrooms total, which works out to 19 g per sitting. This is well within Monash's recommended range.
Our recipe also calls for leeks. According to the Monash app, leeks are low FODMAP in servings of 2/3 of a cup (54 g). Servings of 1 cup or more (75 g) are high in the polyol mannitol.
We'll be using 1 cup of leeks total, which works out to 12.5 g of leeks per serving. This is well within Monash's recommended range.
Next up, parmesan cheese. If you're in the first phase of the low FODMAP program, you'll need to manage your intake of lactose. Lucky for you, the bacteria used to make hard cheeses like parmesan eat up lactose sugars for food.
According to Monash, parmesan cheese is low FODMAP in servings of 1/4 cup (40 g) per sitting. Servings of 4 cups (630 g) or more are high in the FODMAP lactose.
We'll be using 2 tbsp of parmesan, which works out to 5 g per sitting. This is well within Monash's recommended range.
We'll also be using butter. But, unlike other dairy products, butter doesn't have any detectible FODMAPs (because it's all fat). Just make sure to check the label for added milk ingredients like milk, cream, or milk solids.
Last but not least, polenta! According to Monash, polenta is low FODMAP in servings of 1 cup (225 g) per sitting. Though, Monash doesn't list a maximum serving size. You can read more about these quirky foods here.
You are what you eat! Wondering how this low FODMAP pork tenderloin stacks up? Check out the information below to see how many FODMAPs are in each serving of this recipe. You can learn more about FODMAP stacking and how to avoid it here.
Fructose = 0
Lactose = 0.13
Fructans = 0
GOS = 0
Polyols = 0.36 (0.23 Mannitol, 0.25 Sorbitol)
Want to try this low FODMAP rosemary pork tenderloin? Don't forget to PIN THIS RECIPE for later!
Feeling a little fancy? You can feast like a foodie in just 30 minutes with this easy low FODMAP rosemary pork tenderloin!
- 1 lb pork tenderloin
- 2 tbsp olive oil (divided)
- 1 tbsp fresh rosemary (chopped)
- 1.25 tsp salt (divided)
- 1 tsp pepper (divided)
- 1 cup oyster mushrooms (coarsely chopped)
- 1 cup leeks - green part only (sliced)
- 2 tbsp fresh parsley (chopped)
- 2 tbsp unsalted butter (divided)
- 0.75 cup instant polenta (uncooked)
- 2 tbsp parmesan cheese
Preheat your oven to 400 degrees.
Pat your pork dry with a paper towel then rub it gently with 2 tsp of oil. Combine the rosemary, 1/2 tsp of salt, and 1/2 tsp pepper in a small bowl, then sprinkle it evenly over the pork.
Heat a cast iron skillet over medium-high heat. Add the pork and brown each side of the meat (about 4 minutes). Put the skillet into the oven, and cook until the meat reaches an internal temperature of 145 degrees (F) - about 14-16 minutes.
Once the pork is cooked through, transfer the meat to a separate plate, leaving as many drippings in the pan as possible. Allow the pork to rest for 10 minutes.
While the pork is resting, warm up the remaining oil and drippings in the skillet over medium-high heat. Add your mushrooms, 1/2 a tsp of salt, and the remaining pepper. Stir-fry the mushrooms for 4-5 minutes, or until they turn a golden brown. Then add the leeks and cook for another 6 minutes or until the leeks become soft. Stir in the parsley and 1 tbsp of butter. Once the butter has melted, remove the pan from the burner and cover it to keep warm.
While your mushrooms are cooking, make your instant polenta as per the instructions (skip the butter and the salt in the instructions as we're going to add our own). Once the polenta is nice and creamy, add the parmesan, the remaining butter, and the remaining salt and stir to combine.
Cut the pork into 12 medallions. Divide the pork, polenta, and mushrooms between 4 plates. Serve immediately.
This low FODMAP pork tenderloin will be a family favourite in no time! If you like this recipe, don’t forget to share it! Together we’ll get the low FODMAP diet down to a science!
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© 2019 Amy Agur – The FODMAP Formula
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