Source: "The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil" from the American Diabetes Association and CanolaInfo | Category: Diabetes-Friendly, Entrees, Heart-Smart

Pork Tenderloin, Potatoes and Horseradish Mustard Seed Sauce

The meat and potatoes in this zesty dish never tasted so good!

Pork Tenderloin, Potatoes and Horseradish Mustard Seed Sauce


  • 1 Tbsp canola oil 15 mL
  • 1 lb pork tenderloin 500 g
  • 1 tsp salt-free seasoning, such as steak seasoning blend 5 mL
  • 1/4 tsp salt 1 mL
  • 5 new potatoes (about 1 lb total), quartered 5
  • paprika
  • 1/3 cup fat-free sour cream 75 mL
  • 2 Tbsp canola mayonnaise 30 mL
  • 1 Tbsp water 15 mL
  • 2 tsp prepared horseradish 10 mL
  • 2 tsp coarse-grain Dijon mustard 10 mL
  • 1/4 tsp salt 1 mL


  • 1. Preheat oven to 425F (220). Cover baking sheet with foil.
  • 2. Heat canola oil in a large nonstick skillet over medium high heat. Sprinkle pork tenderloin with seasoning blend and 1/4 tsp (1 mL) salt. Cook 3 minutes, turn, and cook 2 more minutes. Place pork on the prepared baking sheet.
  • 3. Add potatoes to skillet, and sprinkle with paprika. Toss to coat, preferably with a heat resistant rubber spatula, and cook for 1 minute.   Place potatoes around pork, and roast for 18-20 minutes or until a meat thermometer inserted into thickest part of meat registers 160F (325C).
  • 4. Meanwhile, combine sour cream, canola mayonnaise, water, horseradish, and Dijon mustard in a small bowl.
  • 5. Place pork on the cutting board and let stand 5 minutes before slicing. Pull sides of foil up around potatoes, seal foil, and let stand. Slice pork and place on a serving platter. Sprinkle remaining 1/4 tsp (1 mL) salt over potatoes, and place potatoes around pork with any accumulated juices. Serve with sour cream mixture.
  • Flavorful Tip: Tossing the cut potatoes in paprika and the pan residue adds a rich brown, glistening color to the potatoes.


4 servings

serving size

about 5 slices (3 ounces) pork, 5 potato wedges, and 2 Tbsp (30 mL) sauce

nutritional analysis

Per Serving

Total Fat9 g
Saturated Fat1.3 g
Cholesterol65 mg
Carbohydrates19 g
Fiber2 g
Protein25 g
Sodium465 mg