Lean pork loin seasoned with aromatic herbs and paired with roasted seasonal vegetables. A high-protein, nutrient-dense dish rich in flavor and balance.
Preparation Time
- Prep: 15 minutes
- Cook: 45–55 minutes
- Total: 60–70 minutes
- Servings: 4
Ingredients
For the Pork Loin:
- 1.2–1.5 lbs (550–700 g) pork loin, trimmed
- 2 tbsp olive oil
- 2 garlic cloves, minced
- 1 tbsp fresh rosemary, chopped
- 1 tbsp fresh thyme leaves
- 1 tsp sea salt
- ½ tsp black pepper
- Zest of 1 lemon
- Juice of ½ lemon
For the Vegetables:
- 1 zucchini, sliced
- 1 red bell pepper, cut into strips
- 1 carrot, sliced
- ½ red onion, sliced
- 1 tbsp olive oil
- ½ tsp smoked paprika
- Sea salt and pepper to taste
Instructions
- Preheat the oven to 400°F (200°C).
- Rub the pork with olive oil, garlic, rosemary, thyme, lemon zest, lemon juice, salt, and pepper. Let marinate for at least 10 minutes.
- Toss vegetables with olive oil, paprika, salt, and pepper. Spread evenly in a baking tray.
- Place the pork loin in the center of the tray over the vegetables.
- Roast for 45–55 minutes or until pork reaches an internal temperature of 145°F (63°C).
- Rest the pork for 5–10 minutes before slicing. Serve warm with vegetables.
Estimated Nutritional Value (Per Serving)
| Nutrient | Approximate Amount |
|---|---|
| Calories | ~310 kcal |
| Protein | ~35 g |
| Carbohydrates | ~10 g |
| Fiber | ~3 g |
| Total Fat | ~15 g |
| Saturated Fat | ~3 g |
| Sodium | ~400 mg |
| Vitamin C | ~70% DV |
| Potassium | ~25% DV |
Evidence-Based Health Benefits
1. Lean pork supports muscle maintenance
Pork loin is a lean cut rich in complete protein and B vitamins like B6 and B12, vital for red blood cell production and muscle repair.
Reference: McNeill SH et al., 2012. Meat Science.
2. Antioxidant support from herbs and vegetables
Rosemary and thyme offer natural polyphenols with antioxidant and anti-inflammatory properties.
Reference: Miguel MG, 2010. Medicinal Plants Research.
3. Roasted vegetables aid digestion and metabolic balance
Fiber-rich vegetables contribute to blood sugar stability and gut health.
Reference: Slavin JL, 2013. Nutrition.
Kitchen Tips
- Let the pork rest before slicing to retain its juices and tenderness.
- Use a digital meat thermometer to avoid overcooking.
- Swap vegetables seasonally (e.g., sweet potatoes, Brussels sprouts, eggplant).
- Add a splash of balsamic vinegar before serving for acidity and depth.
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