Published by Best Fitness Routine. Editorial standards · Report a correction. Educational guidance; no individual clinical review is claimed unless a qualified reviewer is named.
About This Healthy Recipe
This sheet-pan pork tenderloin dinner uses roasted pears, red cabbage and carrots with a mustard-thyme coating. The measured four-serving meal offers a lean pork portion with several plant ingredients and no added syrup or heavy cream sauce.
Use tenderloin with visible fat trimmed, not a thick loin roast. Carrots and cabbage begin first; pears and pork are added later. Keep cabbage wedges small enough to soften during the full roasting interval.
Pear sweetness balances cabbage and mustard without an added syrup. Nutrition uses raw lean tenderloin and edible pear weight. Allow the required rest after the pork reaches 145°F / 63°C.
Why Readers May Like It
- 1Measured portions and clear staged oven cooking.
- 2Clear dry, cooked and drained ingredient weights.
- 3A complete four-serving meal with practical cooking cues.
Recipe Summary and Estimated Nutrition
Nutrition is estimated from the listed ingredient weights and the specific USDA records or manufacturer references linked below. Weights labeled dry, cooked or drained must be matched to that state.
4 servings
One serving is one quarter of the base batch. Values are estimates rather than laboratory analysis.
Per one quarter of the base recipe
Per one quarter of the base recipe
Per one quarter of the base recipe
Per one quarter of the base recipe
Brands, drained weights, substitutions and final serving sizes can change these values.
Ingredient-by-Ingredient Nutrition Breakdown
Gram weights are the calculation basis; household measures are approximate. Cooking water is listed for preparation, and drained water is not included.
| Ingredient | Amount used | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|---|
| Raw pork tenderloin, visible fat trimmed | about 1 lb 7 oz | 650 g | 708 kcal | 136.2 g | 0 g | 14.1 g |
| Firm ripe pears, cored and wedged | 2 medium | 360 g | 205 kcal | 1.3 g | 54.8 g | 0.5 g |
| Red cabbage, small wedges | about 1/2 small head | 400 g | 124 kcal | 5.7 g | 29.5 g | 0.6 g |
| Carrots, cut into batons | about 5 medium | 450 g | 184 kcal | 4.2 g | 43.1 g | 1.1 g |
| Olive oil | 2 tablespoons | 28 g | 248 kcal | 0 g | 0 g | 28 g |
| Apple cider vinegar | 2 tablespoons | 30 g | 6 kcal | 0 g | 0.3 g | 0 g |
| Dijon mustard | about 1 1/2 tablespoons | 25 g | 15 kcal | 0.9 g | 1.5 g | 0.8 g |
| Garlic, minced | 2 cloves | 8 g | 12 kcal | 0.5 g | 2.6 g | 0 g |
| Dried thyme | about 1 teaspoon | 1 g | 3 kcal | 0.1 g | 0.6 g | 0.1 g |
| Table salt | about 1/3 teaspoon | 2 g | 0 kcal | 0 g | 0 g | 0 g |
| Black pepper | about 1/2 teaspoon | 1 g | 3 kcal | 0.1 g | 0.6 g | 0 g |
| Full recipe estimate | 4 servings | — | 1508 kcal | 149 g | 133 g | 45.2 g |
How This Nutrition Estimate Was Prepared
- Match each listed ingredient to its linked food record or stated label reference.
- Multiply the per-100-g values by the listed gram weight and add the unrounded ingredient values.
- Divide the full calculation by four servings, then round for the cards.
- Recalculate if you change the ingredient brand, amount or serving yield.
Ingredient cells are rounded independently. The footer sums displayed cells; per-serving cards use the unrounded calculation, so small rounding differences are expected. Cooking-water losses affect finished weight, not the fixed four-serving calculation.
Ingredients
Measured ingredients
Step-by-Step Preparation
As an Amazon Associate I earn from qualifying purchases. Equipment links are paid affiliate links; use suitable tools you already own.
Equipment
- Digital kitchen scale (paid link)
- Chef’s knife (paid link)
- Cutting board (paid link)
- Mixing bowls (paid link)
- Rimmed baking sheet set (paid link)
- Oven gloves (paid link)
- Instant-read food thermometer (paid link)
- Kitchen tongs (paid link)
Before You Start
Use tenderloin with visible fat trimmed, not a thick loin roast. Carrots and cabbage begin first; pears and pork are added later. Keep cabbage wedges small enough to soften during the full roasting interval.
Allow about 60 minutes. Components can overlap; use the doneness cues rather than the clock alone. Keep surfaces and utensils clean. The tray size, ingredient state and doneness cues matter more than an exact timer.
Heat and size the ingredients
10 minutesHeat the oven to 425°F / 220°C conventional, or 400°F / 200°C fan. Weigh trimmed pork and edible vegetables with a digital kitchen scale (paid link). Cut carrots into similar thin batons and cabbage into small wedges with some core holding each together.
Start carrots and cabbage
20 minutesToss carrots and cabbage with 14 g oil, vinegar and half the salt and pepper. Arrange across two trays from a rimmed baking sheet set (paid link) in a shallow layer, then roast for 20 minutes.
Season pork separately
3 minutesMix mustard, garlic, thyme, remaining salt and pepper with 7 g oil. Coat the pork on a clean raw-meat preparation surface. Keep serving plates and cooked-food utensils separate.
Add pears and tenderloin
3 minutesToss pear wedges with remaining 7 g oil, add them to the vegetable trays and place pork in open space without overlapping other meat. Return to the oven.
Roast to safe pork doneness
18–25 minutesRoast until pork reaches its safe temperature and vegetables are tender, rotating tray positions if needed. Begin checking smaller tenderloins early.
Check and rest before slicing
At least 3 minutesUse an instant-read food thermometer (paid link) in the thickest part of the pork. It must reach 145°F / 63°C, followed by at least a 3-minute rest before carving or eating. Move safely cooked pork to a clean board to rest.
Finish vegetables if needed
3–5 minutesWhile the pork rests, continue roasting any carrots or cabbage that remain firm. Use clean kitchen tongs (paid link) for the cooked vegetables and keep any fully heated tray juices for serving.
Slice and divide the dinner
3 minutesAfter the minimum rest, slice pork and divide it equally among four plates with all pears, cabbage and carrots. Include the measured cooked juices without adding extra sauce.
How to Know It Is Ready
Pork reaches 145°F / 63°C with at least a 3-minute rest; carrots are tender.
Juicy rested slices, softened pear wedges and roasted cabbage edges.
One quarter of pork, pears, cabbage, carrots and cooked juices.
What This Meal Provides and What to Consider
Meal Balance
- The measured batch supplies about 37.3 g protein per serving.
- Vegetables and the listed grain or legume portions make this a full meal, rather than a protein-only snack.
Things to Consider
- Contains mustard; check the exact product and any prepared pork seasoning labels.
- A lean-only pork reference assumes visible fat is trimmed. Leaving extra fat changes the estimate.
Who May Enjoy This Recipe?
Sheet-pan meal planning
People looking for a practical meal with a measured grain, protein or legume component.
Home cooking
Pear sweetness balances cabbage and mustard without an added syrup. Nutrition uses raw lean tenderloin and edible pear weight. Allow the required rest after the pork reaches 145°F / 63°C.
Measured portions
People who want to understand how ingredient weights relate to a four-serving batch.
How to Adjust the Meal
Smaller appetite
Serve a smaller portion and save the rest. Recalculate nutrition for the portion you actually eat rather than labeling an unchanged serving low-calorie.
Larger appetite
Add vegetables or another suitable accompaniment, and include those ingredients in the meal calculation.
Protein adjustments
If changing raw pork tenderloin, visible fat trimmed, check its product label and recalculate. A larger amount may also change texture and cooking requirements.
Substitutions, Dietary Notes, and Allergens
Practical Substitutions
- Use firm Bosc or Anjou pears at the same edible weight.
- Use green cabbage at the same weight, keeping wedge size and cooking checks similar.
Allergen Information
Contains mustard; check the exact product and any prepared pork seasoning labels.
Check packaged ingredient labels for the allergens relevant to you. A substitution changes both the recipe and the calculation.
Storage and Meal Preparation
Refrigerate perishable food within 2 hours, or within 1 hour when the surroundings exceed 90°F (32°C). Use shallow containers and a refrigerator at 40°F (4°C) or colder. Use cooked leftovers within 3–4 days; reheat hot leftovers to 165°F (74°C). Keep clean ready-to-eat sauces separate when that helps preserve texture.
Frequently Asked Questions
That cut is larger and needs a different roasting method and timing. Use tenderloin for this recipe rather than leaving vegetables in the oven for an extended loin-roast interval.
Wait at least 3 minutes after the pork reaches 145°F / 63°C. Use a clean board and knife, then divide the sliced cooked pork evenly with the vegetables and fruit.
The listed ingredients provide an estimated 37.3 g protein per one quarter of the batch. Brands and portions can change this value.
Use the 2× or 3× control for gram quantities and serving count. Keep the per-serving estimate as a base guide; use larger cookware or batches and check doneness rather than multiplying the cooking time.
Nutrition Sources and Recipe Notes
These values are planning estimates, not individualized nutrition advice. Use the labels for your exact products when precision is important. The recipe has not been kitchen-tested and the image is a generated illustration of the intended dish.
Nutrition Data Sources
See our Nutrition Calculation Methodology for weights, rounding and substitutions.
Food Safety Reference
Recipe development note: this page does not claim independent kitchen testing. The image is illustrative and does not document a tested result. Ingredient-based nutrition estimates can change with brands, weighing state, preparation and serving size; use exact labels when precision matters.
Useful Tools for This Recipe
As an Amazon Associate I earn from qualifying purchases. The links below are paid affiliate links.
These are the tools used in the preparation above. Use suitable equipment you already own, or compare options if you need an item.
Digital kitchen scale
Weigh the gram quantities used in the ingredient calculation.
Compare on Amazon →Paid link · opens in a new tabChef’s knife
Cut the recipe ingredients into the specified sizes.
Compare on Amazon →Paid link · opens in a new tabCutting board
Use a clean preparation surface and separate raw meat from ready-to-eat food.
Compare on Amazon →Paid link · opens in a new tabMixing bowls
Keep wet mixtures, coatings or fillings organized during preparation.
Compare on Amazon →Paid link · opens in a new tabRimmed baking sheet set
Use two roomy half-sheet pans, about 18 × 13 inches / 46 × 33 cm each, or more trays when needed; avoid deep crowded layers.
Compare on Amazon →Paid link · opens in a new tabOven gloves
Protect your hands when moving the hot tray or oven-safe pan.
Compare on Amazon →Paid link · opens in a new tabInstant-read food thermometer
Check the stated safe center temperature rather than relying on surface color alone.
Compare on Amazon →Paid link · opens in a new tabKitchen tongs
Handle the ingredient described in the method; clean after contact with raw food.
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