Cal Smart Pork Tenderloin with Savoury Caper Sauce
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Cal Smart Pork Tenderloin with Savoury Caper Sauce

Cal Smart Pork Tenderloin with Savoury Caper Sauce

and Spinach-Wild Rice Pilaf

A complete and calorie-wise meal driven by the flavours of briny capers! Juicy pork tenderloin is seared and roasted, then finished off with a creamy pan sauce. Roasted veggies and savoury rice pilaf make it a wholesome meal for any night of the week.

Calorie Smart (650kcal or less) is based on a per-serving calculation of the recipe's kilocalorie amount.

Calorie Smart

Produced in a facility that processes milk, sesame, eggs, fish, shellfish, crustaceans, mustard, tree nuts, peanuts, wheat, soybean and sulphites.

Preparation Time35 minutes
Cooking Time12 minutes


serving amount

340 g

Pork Tenderloin

½ cup

Wild Rice Medley

227 g

Brussels Sprouts

1 unit(s)


1 unit(s)

Yellow Onion

28 g

Baby Spinach

1 tbsp

Cream Sauce Spice Blend

(Contains Wheat May contain Tree nuts, Milk, Mustard, Peanuts, Sesame, Soy, Sulphites)

1 tbsp

Zesty Garlic Blend

(Contains Sulphites)

30 g


(May contain Sulphites, Tree nuts, Milk)

1 tbsp

Chicken Stock Powder

(Contains Soy May contain Sesame, Sulphites, Wheat, Egg, Fish, Milk, Mustard)

Not included in your delivery

1 tsp


1.5 tbsp


0.13 tsp


0.13 tsp



Nutrition Values

Calories660 kcal
Fat16 g
Saturated Fat4 g
Carbohydrate77 g
Sugar10 g
Dietary Fiber11 g
Protein50 g
Cholesterol100 mg
Sodium1430 mg
Trans Fat0.1 g
Potassium1700 mg
Calcium175 mg
Iron5.5 mg
Due to the different suppliers we purchase our products from, nutritional facts per meal can vary from the website to what is received in the delivered box, depending on your region.


Medium Pot
Measuring Spoons
Measuring Cups
Baking Sheet
Aluminum Foil
Medium Pan


Cook rice
  • Stir together stock powder, wild rice medley, 1 cup (2 cups) water and 1/8 tsp (1/4 tsp) salt in a medium pot. Bring to a boil over high heat. 
  • Once boiling, reduce heat to medium-low. Cover and cook until rice is tender and liquid is absorbed, 20-24 min. 
    Remove the pot from heat. Set aside, still covered.
Prep and roast veggies
  • Halve Brussels sprouts (if larger, quarter them).
  • Peel, then slice carrot into 1/4-inch rounds.
  • Peel and cut half the onion into 1/2-inch slices. Cut remaining onion into 1/4-inch pieces.
  • Add Brussels sprouts, carrots, sliced onions, half the Zesty Garlic Blend, 1 tbsp (2 tbsp) oil and 2 tbsp (4 tbsp) water to an unlined baking sheet. Season with salt and pepper. Toss to coat.
  • Roast in the bottom of the oven, stirring halfway, until tender and golden, 20-24 min.
Finish prep
  • Roughly chop spinach.
  • Drain capers.
Cook pork
  • Heat a medium non-stick pan over medium-high heat (use large pan for 4 ppl).
  • While pan heats, pat pork dry with paper towel. Season with remaining Zesty Garlic Blend, salt and pepper.
  • When hot, add 1/2 tbsp (1 tbsp) oil, then pork. Pan-fry until golden, 6-8 min.
  • Transfer pork to a parchment-lined baking sheet. Roast in the top of the oven until cooked through, 14-18 min.
Make caper sauce
  • When pork and veggies are almost done, reheat the same pan over medium-low.
  • Add capers, remaining onions and 1 tsp (2 tsp) butter. (TIP: Add half the capers if you prefer a less briney sauce!) Cook, stirring often, until onions begin to soften, 1-2 min.
  • Sprinkle over Cream Sauce Spice Blend and stir to coat.
  • Slowly add 1/2 cup (1 cup) water and 1/8 tsp (1/4 tsp) sugar. Cook, stirring often, until lightly thickened, 1-2 min.


Finish and serve
  • Fluff rice with a fork. Add spinach. Stir until wilted, 30 sec.
  • Thinly slice pork.
  • Divide rice, veggies and pork between plates.
  • Spoon caper sauce over pork.
Modularity step (under step 4)

If you've opted to get pork tenderloin, sear it in the same way the recipe instructs you to sear the pork chops. Increase sear time to 6-8 min, then increase the roast time to 14-18-min.**

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