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Thirty grams of protein and 10 grams of fibre will help you build muscle and live longer. These recipes – a new spin on pork and bonus sides – are loaded with those nutrients

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THE PROTEIN

Pork tenderloin comes from the loin area between the pig’s shoulders and hind legs. The muscles here are often the most tender part of the pig. About 120 grams of cooked pork tenderloin contain just 700 kilojoules and four grams of fat. Not bad for 30 grams of protein.

BUY IT

Prepackaged pork tenderloins usually range from 450-680 grams, pretrimmed of excess fat. Some come in a marinade, which is fine, as long as you’re not picking up a package that contains added sugars. Double-check the label.

COOK IT

Pork Tenderloin with Butternut Squash and Brussels Sprouts

Mike Price, chef and owner of Market Table in New York City, does a two-step on this dish. First, he sears the tenderloin in a hot pan to enhance the porky goodness. Then he roasts the meat on a bed of vegetables to cook everything through. Simple. Tasty

Ingredients:

• 680g pork tenderloin, trimmed

• 1 Tbsp canola oil or Flora Proactiv

• 2 sprigs fresh thyme

• 2 garlic cloves, peeled

• 2 cups Brussels sprouts, trimmed and halved

• 2 cups butternut squash, diced