Spanish · dinner
Solomillo al Ajillo (Spanish Garlic Pork Tenderloin)
Video by Spain on a Fork on YouTube · Open on YouTube
- Low carb (6.2 g net carbs) but not keto: 50% of the energy is from fat, and keto meals get about 60% or more
- Dairy-free
- Nut-free
Contains: Gluten. Check labels on stock, sauces and spice mixes.
Lean pork tenderloin in a garlic, white wine and olive oil pan sauce: one serve gives about 26 g of protein, is rich in selenium and vitamin B6, is a good source of zinc and also supplies vitamin B12.
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Ingredients 11
Method
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- Heat the olive oil in a large pan over medium heat and sauté the slit, skin-on garlic cloves for 4–5 minutes to flavour the oil. Lift them out and set aside. 1:42
- Pat the pork medallions dry and season both sides with salt and pepper. Sear in the garlic oil in two batches, about 2 minutes per side, just to colour them; set aside. 2:39
- In the same pan, stir the sliced garlic for 30–60 seconds, add the flour and cook 1 minute, then pour in the wine and cook about 2 minutes until the alcohol has cooked off. 3:45
- Add the chicken broth and thyme and stir for 3–4 minutes until the sauce is slightly creamy. Season with pepper. 4:53
- Return the pork and the whole garlic cloves, turn the medallions in the sauce and simmer on low-medium for 3–4 minutes until the pork reaches 63°C. Serve with the sauce and parsley. 5:36
Tip. Albert serves it with roast potatoes. Use vegetable broth, or white grape juice with a squeeze of lemon instead of wine, if you prefer.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 4
Where the energy comes from one serve
- Net carbs 9%
- Protein 37%
- Fat 54%
Very low carb: under 10% of the energy is from carbs.
Vitamins & minerals % of a day, one serve · tap for more
Selenium High67%
37 µg a serve, mostly from pork tenderloin (94%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin B6 High50%
0.9 mg a serve, mostly from pork tenderloin (83%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Zinc High22%
2.4 mg a serve, mostly from pork tenderloin (92%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin K High22%
27 µg a serve, mostly from parsley (61%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Vitamin B12 High20%
0.5 µg a serve, mostly from pork tenderloin (100%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Vitamin E Source15%
2.2 mg a serve, mostly from virgin olive oil (88%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Potassium Source11%
510 mg a serve, mostly from pork tenderloin (78%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Show the other 8
Iron9%
1.6 mg a serve, mostly from pork tenderloin (58%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Magnesium9%
36 mg a serve, mostly from pork tenderloin (72%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Omega-38%
0.1 g a serve, mostly from virgin olive oil (76%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Vitamin C5%
4.6 mg a serve, mostly from garlic (41%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Calcium3%
37 mg a serve, mostly from garlic (29%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin D2%
0.4 µg a serve, mostly from pork tenderloin (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Folate1%
3.9 µg a serve, mostly from parsley (39%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin A0%
4.5 µg a serve, mostly from parsley (94%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Spain on a Fork; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.