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Creamy Pork Tenderloin with Mushrooms (High Protein, Budget-Friendly)

A light, creamy pork tenderloin dinner packed with protein and flavor—made with simple ingredients and perfect for eating healthy on a budget.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 3
Course: dinner, Main Course
Cuisine: high protein, low calorie
Calories: 300
Ingredients Method

Ingredients
  

  • 21 oz pork tenderloin about 1.5–1.7 lb, sliced into medallions
  • 1/2 small onion finely diced
  • 1 lb 450g mushrooms, chopped (cremini, button, or mix)
  • 1 tsp beef tallow or butter/oil of choice
  • 1 tbsp all-purpose flour 28g
  • 1/2 cup 120ml milk (any kind)
  • 1 tbsp sour cream 15g
  • Salt and pepper to taste
  • 1/2 tsp sweet paprika
  • Optional: stalk of rosemary or thyme for added flavor

Method
 

Prep the Pork:
  1. Slice pork tenderloin into 1-inch medallions. Season both sides with salt, pepper, and paprika.
Chop Veggies:
  1. Dice the onion and chop mushrooms. Set aside.
Sear Pork:
  1. Heat a pan over medium-high heat. Add beef tallow and sear the pork medallions for 1–2 minutes per side until browned. Remove and set aside.
Sauté Onion:
  1. In the same pan, reduce heat to medium and add diced onion. Cook until soft and slightly golden.
Add Mushrooms:
  1. Stir in chopped mushrooms and cook until they release their moisture and begin to brown (5–7 minutes). Add herbs if using.
Make the Sauce:
  1. In a small bowl, whisk flour with cold milk until smooth. Pour into the pan, stirring to combine. Simmer for 2–3 minutes until slightly thickened.
Return Pork:
  1. Add pork medallions back to the pan. Let simmer gently for 4–5 minutes until cooked through.
Finish with Sour Cream:
  1. Turn off heat or reduce to low. Stir in sour cream and warm through without boiling.
Serve:
  1. Enjoy over mashed potatoes, rice, or egg noodles—or keep it light with steamed veggies.