Turkey burger with pepper yoghurt and wedges
A tender turkey burger with roasted pepper sauce and oven wedges.
About 50 min · 595 kcal · 40 g protein per serving
Pork tenderloin with apple, sage and polenta
Sliced pork tenderloin with soft apple and sage over polenta.
By The foodose editorial team. Nutrition calculated from USDA FoodData Central. Checked on paper on 12 September 2026; not yet cooked in a test kitchen or photographed, so the times and yield are estimates. How we develop our recipes
What still needs a real kitchen
- Confirm the tenderloin reaches temperature in 15 to 18 minutes
- Photograph the finished plate
- Time
- About 40 min
- estimated
- Serves
- 2
- see below
- Energy
- 410 kcal
- per serving
- Protein
- 34 g
- per serving
Ingredients for 2 servings
Check off ingredients as you go.
Contains milk. Check the labels on packaged ingredients:
- vegetable stock. Vegetable stock often contains celery, and some contain milk or gluten; check the label, especially if you need it vegan.
- polenta. Maize is not a gluten cereal, but some polenta is milled alongside wheat; check the packet if you avoid gluten.
Cooking steps
Heat the oven to 190°C / 375°F (170°C fan). Warm half the oil in an ovenproof pan over medium-high heat and brown the pork on all sides, about 5 minutes.
Move the pan to the oven and roast for 15 to 18 minutes, until cooked through. Take it out, cover it loosely and leave it to rest; the rest is part of the safe cooking, not only for tenderness.
Cooked when: 63°C / 145°F, then left to rest for 3 minutes before slicing. A food thermometer is the reliable way to tell.
Meanwhile, warm the rest of the oil in a frying pan and cook the apple with the sage for 5 minutes. Add the stock and simmer for 3 minutes, until saucy.
Bring the water and milk to the boil, pour in the polenta in a thin stream, whisking, and cook over low heat for 5 to 8 minutes, stirring, until thick and smooth.
Slice the pork across the grain and serve over the polenta with the apple and its juices.
The useful detail
Rest the pork before slicing to retain more juices. Cut straight from the oven, the juice runs onto the board; after three minutes it stays in the meat.
Make it work for you
One serving is Half the pork with apple and polenta. You can switch to a smaller portion in the ingredients above; it is three quarters of this, and it contains correspondingly less energy and protein. It is an option, not a goal.
Chicken breast instead of pork
Cook it to 74°C / 165°F instead; no rest is needed for safety.
Per serving: about 15 kcal more, about 2 g more protein, about 1 g more fat.
Pear instead of apple
Sweeter and softer; add it a few minutes later.
Per serving: about 5 kcal more, about the same protein, about the same fat.
Mashed potato instead of polenta
Use about 300 g, boiled and mashed with the milk.
Per serving: about 35 kcal less, about the same protein, about 1 g less fat.
Estimated nutrition
Per standard serving, calculated from the ingredients above. Nutrition changes with substitutions, brands and how much oil stays in the pan.
Pork tenderloin is as lean as chicken breast, so this is a light plate despite being a roast, with the polenta carrying the carbohydrate.
| Energy | 410 kcal |
|---|---|
| Protein | 34 g |
| Fat | 9 g |
| of which saturates | 2 g |
| Carbohydrate | 45 g |
| of which sugars | 11 g |
| Fibre | 3 g |
| Sodium | 220 mg |
Show calculation notes
Each ingredient’s weight is multiplied by its USDA FoodData Central values per 100 g. The whole recipe is added up and divided by 2. Raw weights are used for meat, fish and vegetables; beans and lentils are drained weights. All of the oil is counted as eaten. Added salt is not included; sodium from stock, bread, cheese and tinned food is.
| Ingredient | Weight used | Source | Energy | Protein |
|---|---|---|---|---|
| olive oil | 9 g | FDC 171413Oil, olive, salad or cooking | 80 kcal | 0.0 g |
| pork tenderloin | 280 g | FDC 168249Pork, fresh, loin, tenderloin, separable lean only, raw | 305 kcal | 58.7 g |
| apples | 150 g | FDC 171688Apples, raw, with skin (Includes foods for USDA's Food Distribution Program) | 78 kcal | 0.4 g |
| dried sage | 0.5 g | FDC 170935Spices, sage, ground | 1 kcal | 0.0 g |
| vegetable stock | 78 g | FDC 171583Soup, vegetable broth, ready to serve | 4 kcal | 0.2 g |
| polenta | 80 g | FDC 168867Cornmeal, degermed, enriched, yellowCalculated with FoodData Central's degermed yellow cornmeal record; polenta is the same ground maize. | 296 kcal | 5.7 g |
| water | 350 g | No energy | 0 kcal | 0.0 g |
| milk | 105 g | FDC 171267Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D | 52 kcal | 3.4 g |
| Whole recipe | Divided by 2 | 816 kcal | 68.4 g |
Per serving the energy is rounded to the nearest 5 kcal, grams to the nearest whole gram and sodium to the nearest 10 mg. Calculation method 1.0, September 2026. How the calculation works.
Storage and reheating
- In the fridge
- Cool and refrigerate the pork within 2 hours and eat within 3 to 4 days.
- In the freezer
- The FDA chart gives cooked meat dishes 2 to 3 months in the freezer for best quality.
- Reheating
- Reheat until it reaches 74°C / 165°F, steaming hot throughout. Polenta sets solid when cold; loosen it with milk or water.
Checked against US Food and Drug Administration, Refrigerator and Freezer Storage Chart, USDA Food Safety and Inspection Service, Leftovers and Food Safety, FoodSafety.gov, Safe Minimum Internal Temperatures and FoodSafety.gov, Cold Food Storage Chart. UK guidance from the Food Standards Agency is shorter, at two days for most leftovers.
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