Pork Tenderloin with Mustard Cream Sauce

Why This Works for Intermittent Fasting

Pork tenderloin is one of the leanest cuts of meat, but paired with a cream and butter sauce it delivers the fat-to-protein balance that keeps you satiated for hours after your eating window closes. High in B vitamins, zinc, and selenium, it supports the energy and thyroid function that fasting can temporarily tax. The Dijon mustard adds depth without any sugar — this is a genuinely satisfying one-pan dinner that won't spike insulin.

Ingredients

For the pork:

• 2 pork tenderloins (approximately 500g / 1.1 lb each), silver skin removed
• 1 tsp sea salt
• ½ tsp black pepper
• 1 tsp smoked paprika
• 2 tbsp ghee or butter

For the mustard cream sauce:

• 2 tbsp butter
• 3 garlic cloves, minced
• 150ml (⅔ cup) heavy cream
• 2 tbsp Dijon mustard
• 1 tbsp wholegrain mustard
• 1 tsp fresh thyme leaves (or ½ tsp dried)
• Salt and pepper to taste
• Fresh parsley, chopped, to serve

Instructions

1. Preheat your oven to 200°C (180°C fan / 400°F). Pat the tenderloins dry with paper towel — moisture on the surface prevents proper browning.

2. Season generously. Mix the salt, pepper, and smoked paprika, then rub all over the pork on all sides.

3. Sear the pork. Heat the ghee in an oven-safe skillet or frying pan over high heat until shimmering. Add the tenderloins and sear for 2 minutes per side (roughly 6–8 minutes total) until well browned all around.

4. Transfer to the oven. Move the whole skillet into the preheated oven (or transfer pork to a roasting tray). Cook for 12–15 minutes until the internal temperature reaches 63°C (145°F). Pork tenderloin is done when it feels slightly springy — overcooking dries it out quickly.

5. Rest the pork. Remove from the oven and let it rest on a board for 5 minutes. Do not skip this — resting allows the juices to redistribute.

6. Make the sauce. While the pork rests, return the skillet to medium heat (with any pork drippings still in it). Add the butter and melt, then add the garlic and cook for 1 minute until fragrant. Pour in the heavy cream and bring to a gentle simmer. Stir in both mustards and the thyme. Let the sauce bubble gently for 2–3 minutes until it thickens slightly. Season with salt and pepper.

7. Slice and serve. Cut the tenderloin into medallions (approximately 2cm thick). Arrange on plates, spoon the mustard cream sauce generously over the top, and finish with fresh parsley.

Nutrition Per Serving

Fasting Compatibility

This dish suits 16:8, 18:6, OMAD, and 5:2 protocols. The high protein content triggers mTOR (muscle repair and growth signals) after a fasting window, making it an ideal first meal or main meal. The fat from the cream sauce provides sustained energy without spiking blood sugar. Best eaten as the main course — you won't need much else.

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This recipe is for informational purposes only and is not medical advice.