Protein Swap | BBQ-Spiced Pork Tenderloin
with Broccoli & Sour Cream Potato Mash
Cooking time
20 minutes
Servings
2/4
Calories
/serving
Give barbecue flavours a bump with the Air Fryer. Pork tenderloin goes in twice: once with a sprinkling of sweet, smoky spices, and again with a coating of BBQ sauce to seal in the juices. They deserve the mash with the mostest, so work sour cream and garlic in with the spuds.
We will send you:
- 340g Canadian-raised pork tenderloin (high-protein serving)
- 1 Head of broccoli
- 450g Potatoes
- 2 Garlic cloves
- 30ml BBQ sauce
- 3g Garlic powder
- 43ml Sour cream
- 8g Sweet Hickory BBQ spices (sugar, paprika, salt, onion, black pepper, garlic, cumin, parsley, Cayenne pepper, coriander seeds, thyme, oregano, rosemary, cinnamon, citric acid, cellulose fiber, hickory smoke flavour)
You will need:
Basting brush
Medium pot
Oil
Peeler
Salt & pepper (S&P)
Strainer
Air fryer
Total Fat
g
Saturated Fat
g
Sodium
mg
Total Carb
g
Sugars
g
Protein
g
Preparation
Make the mash
- Preheat the air fryer to 400°F. Lightly oil the basket. Bring a medium pot of salted water to a boil.
- Peel and medium-dice the potatoes.
- Mince the garlic.
- Add the potatoes to the pot of boiling water and boil, 14 to 16 min., until very tender.
- Reserving ½ cup cooking water (double for 4 portions), drain and return to the pot.
- Off the heat, add the sour cream and ½ the garlic.
- Mash, gradually adding the reserved cooking water until you achieve your desired consistency; season with S&P.
Fry the broccoli
- Meanwhile, cut the broccoli head into florets. In a large bowl, toss with the garlic powder, a drizzle of oil, ⅓ of the spices and S&P.
- Add 1 tbsp water (double for 4 portions) to the air fryer.
- Add the broccoli and fry, shaking and adding the remaining garlic halfway, 6 to 8 min., until tender.
- Transfer to a bowl. Reduce the air fryer to 375°F. Wipe out and lightly oil the basket.
Fry the pork
- Pat the pork dry and rub with a drizzle of oil; season with the remaining spices and S&P.
- Place in the air fryer and fry, 4 to 6 min. on one side, until partially cooked.
- Flip and brush with the BBQ sauce.
- Fry, 4 to 6 min., until cooked through.
Plate your dish
- Divide the mash between your plates.
- Top with the pork (slice beforehand if desired) and broccoli. Bon appétit!
*Health Canada recommends cooking pork to a minimum internal temperature of 71°C.
