Protein-rich · Dinner
Mustard-Rosemary Pork Tenderloin with White Bean Mash
A restaurant-style lean roast with a silky, fiber-rich bean puree and crisp green beans. A protein-rich dinner recipe, about 43 minutes total.
Published August 9, 2026 · Last updated August 20, 2026
Base yield
4 servings
Prep
15 min
Cook
28 min
Meal
Dinner
Estimated nutrition per serving: About 425 kcal | 47 g protein | 8 g fiber
Ingredients
Ingredient quantities scaled for 4 people. Base yield: 4 servings. Copy the scaled list for shopping.
- 1 1/4 pounds pork tenderloin, silver skin removed
- 1 tablespoon Dijon mustard
- 1 tablespoon chopped fresh rosemary
- 1 teaspoon garlic powder
- 3/4 teaspoon kosher salt, divided
- 1/4 teaspoon black pepper
- 2 tablespoons extra-virgin olive oil, divided
- 2 cans (15 ounces each) cannellini beans, rinsed and drained
- 1/2 cup low-sodium chicken broth, plus more as needed
- 2 tablespoons finely grated Parmesan
- 12 ounces green beans, trimmed
- 1 teaspoon lemon juice
Method
- 1
Heat the oven to 425°F. Rub the pork with Dijon, rosemary, garlic powder, 1/2 teaspoon salt, pepper, and 1 tablespoon olive oil.
- 2
Heat an oven-safe skillet over medium-high. Sear the pork for about 2 minutes per side, then transfer the skillet to the oven. Roast 12 to 16 minutes, until the center reaches 145°F. Rest 5 to 10 minutes before slicing.
- 3
Meanwhile, combine the beans and broth in a saucepan over medium heat. Simmer 5 minutes, then blend with an immersion blender until mostly smooth. Stir in Parmesan and enough broth to make a soft mash.
- 4
Steam or blanch the green beans until crisp-tender, 4 to 5 minutes. Toss with the remaining olive oil, lemon juice, and remaining salt.
- 5
Spoon the white bean mash onto plates, top with sliced pork, and serve the green beans alongside.
Protein-rich recipes
These meals make lean protein the anchor rather than an afterthought. Adequate protein intake and appropriately prescribed resistance training may both be part of an individualized plan; food alone cannot guarantee preservation of lean mass.
When appetite is limited, consider starting with the protein component, then continuing with vegetables and starch as comfortable.
How much protein and fiber are in one serving?
One serving is estimated to provide 47 g of protein and 8 g of fiber. Values vary by ingredient brand, portion, and preparation.
Important information
Educational content
Treatment requires evaluation
Individual experiences vary
Symptoms and emergencies
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