⏱ 20 min totalPork Medallions with Mustard-Caper Sauce
Per 1 serving · 565 g · 9 ingredients
of a 2,000 cal day
- Protein51g42% of calories
- Carbs10g8% of calories
- Fat27g50% of calories
- ✓ Protein-dense
At a glance
One serving of Pork Medallions with Mustard-Caper Sauce (565 g) has 487 calories, with 51 g of protein, 10 g of carbohydrates and 27 g of fat. Most of its energy comes from fat (50% of calories). It is high in protein (101% DV), thiamine (193% DV) and riboflavin (b2) (74% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 77%, 68% and 68% of the daily value.
High in
20%+ of the daily value
- Protein101%
- Thiamine193%
- Riboflavin (B2)74%
- Niacin98%
- Vitamin B6143%
- Vitamin B1252%
Good source of
10–19% of the daily value
- Vitamin A18%
- Manganese12%
Watch
20%+ of the daily value
- Sodium77%
- Saturated fat68%
- Cholesterol68%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
- 🥄½ dash Salt
1 tbsp Butter
1 tbsp Dijon mustard
1 ½ tbsp, drained Capers
⅛ cup, whipped Heavy whipping cream
1 cup Chicken broth
½ lb Pork tenderloin
½ dash Black pepper
4 tbsp chopped Shallots
Directions
- 1
If the tenderloin cuts are not an even thickness, use a rolling pin or mallet to flatten them to an even 1/2-inch thickness. Sprinkle with salt and pepper.
- 2
Melt butter in heavy large skillet over medium-high heat. Add the tenderloin medallions to the pan and saut them until browned and just cooked through, about 2 minutes per side. Remove the medallions from the pan to a plate while you make the sauce.
- 3
Add the shallots to the pan and cook for a minute, stirring. Add the cream and chicken broth. Increase heat to a boil and boil until the sauce has thickened a bit, about 3 to 5 minutes. Scrape up any browned bits from the bottom of the pan. Stir in the mustard and capers. Return the pork to the pan and simmer until the pork has reheated.
- 4
Season to taste with salt and pepper, as needed and then serve immediately.
Vitamins & minerals
Amounts for 1 serving (565 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 160 μg | 18% |
| Vitamin C | 4 mg | 5% |
| Vitamin D | 1 μg | 7% |
| Vitamin E | 1 mg | 9% |
| Vitamin K | 6 μg | 5% |
| Thiamine | 2 mg | 193% |
| Riboflavin (B2) | 1 mg | 74% |
| Niacin | 16 mg | 98% |
| Vitamin B6 | 2 mg | 143% |
| Folate (B9) | 19 μg | 5% |
| Vitamin B12 | 1 μg | 52% |
| Pantothenic acid | 2 mg | 42% |
| Choline | 197 mg | 36% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 66 mg | 7% |
| Iron | 3 mg | 42% |
| Potassium | 1,108 mg | 24% |
| Magnesium | 85 mg | 20% |
| Phosphorus | 614 mg | 88% |
| Zinc | 5 mg | 44% |
| Copper | 0.4 mg | 44% |
| Manganese | 0.3 mg | 12% |
| Selenium | 75 μg | 137% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 3 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 3 g | — |
| Aspartic acid | 5 g | — |
| Beta carotene | 48 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 1 μg | — |
| Fructose | 0 g | — |
| Galactose | 0 g | — |
| Glucose | 0.1 g | — |
| Glutamic acid | 8 g | — |
| Glycine | 2 g | — |
| Histidine | 2 g | — |
| Hydroxyproline | 0.1 g | — |
| Isoleucine | 2 g | — |
| Lactose | 0 g | — |
| Leucine | 4 g | — |
| Lycopene | 0 μg | — |
| Lysine | 4 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 8 g | — |
| Phenylalanine | 2 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 2 g | — |
| Retinol | 156 μg | — |
| Serine | 2 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 2 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 1 g | — |
| Tyrosine | 2 g | — |
| Valine | 3 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 1 μg | — |
Burning 487 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 92minWalking (3.5 mph)
- 58minCycling (moderate)
- 41minRunning (6 mph)
- 69minSwimming laps
Common questions
How many calories are in Pork Medallions with Mustard-Caper Sauce?
One serving of Pork Medallions with Mustard-Caper Sauce (1 serving) has 487 calories, which works out to 86 calories per 100 g. That is about 24% of a 2,000-calorie day.
Is Pork Medallions with Mustard-Caper Sauce high in protein?
Yes. It has 51 g of protein per serving, and 42% of its calories come from protein (10 g of protein per 100 calories).
Is Pork Medallions with Mustard-Caper Sauce keto-friendly?
It is hard to fit into a strict keto diet. One serving has 8 g of net carbs and 8% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Pork Medallions with Mustard-Caper Sauce?
1775 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Pork Medallions with Mustard-Caper Sauce?
4.6 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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