Mass-Builder Jerk-spiced Pork Tenderloin & Wild Rice Bowl with Courgette
Big flavour, sensible numbers. This Caribbean plate pairs pork tenderloin with wild rice for 71g protein and roughly 758 kcal.
Ingredients
- 200g Pork Tenderloin
- 255g wild rice
- 80g courgette
- 80g green beans
- 2 tsp jerk seasoning
- 80g pineapple
- 15g lime
- 15g spring onions
- 80g kidney beans
- 60g coconut milk
- fresh thyme
Method
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1
Prep everything first: wash and trim the courgette and green beans, then measure out the sauce ingredients.
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2
Cook the wild rice blend according to the pack, usually 20-25 minutes, then drain.
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3
Sear the pork tenderloin on all sides, then roast at 200°C for 15-18 minutes until it reaches 63°C inside. Rest before slicing into medallions.
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4
Rub the protein in jerk seasoning and lime juice. Griddle the pineapple slices for 2 minutes each side until charred, then dice into a quick salsa with spring onion.
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5
Meanwhile, steam or stir-fry the courgette and green beans for 3-5 minutes until just tender with a little bite.
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6
Build the bowl: wild rice first, then the veg and pork tenderloin, spooning over any remaining sauce. Finish with the fresh thyme.
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7
Bulking upgrade: add the kidney beans, coconut milk for extra energy-dense calories.
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