Low-Sodium Braised Pork Tenderloin and Potatoes: A Cancer-Preventive Dish for Health and Flavor
Low-Sodium Braised Pork Tenderloin and Potatoes: A Healthy Recipe Beneficial for Cancer Prevention
This is a low-sodium braised dish featuring lean pork tenderloin and tender potatoes, seasoned with a spicy kick. It’s important to consume sufficient protein, alongside fresh fruits and vegetables, for cancer patients and prevention. This recipe highlights the use of a low-sodium soy sauce for a healthy yet flavorful meal. (Refer to low-sodium soy sauce recipe: @6916888)
Main Ingredients
- Pork tenderloin 200g
- Potato 1 large (approx. 200g)
- Slight amount of soju (to remove pork odor)
- Red chili pepper 1
- Green chili pepper 1
- Scallion (white part mainly) to taste
- 1/3 tsp rock salt (for salting potatoes)
- 3 Tbsp corn syrup (for salting potatoes)
- 1 Tbsp perilla oil (for finishing)
- 1 cup (180ml) water
- Pinch of sesame seeds (for garnish)
Seasoning
- 1 Tbsp gochugaru (Korean chili powder)
- 2 Tbsp olive oil
- 1 Tbsp minced garlic
- 2 Tbsp cooking wine (or mirin)
- 2 Tbsp low-sodium soy sauce
- 1 Tbsp gochugaru (Korean chili powder)
- 2 Tbsp olive oil
- 1 Tbsp minced garlic
- 2 Tbsp cooking wine (or mirin)
- 2 Tbsp low-sodium soy sauce
Cooking Instructions
Step 1
Prepare all your ingredients before you begin cooking. Wash the potatoes, chili peppers, and scallions thoroughly. Lightly pat the pork tenderloin dry with paper towels to remove any excess moisture.
Step 2
Peel the potatoes and cut them into bite-sized pieces, about 2cm cubes. Remove the seeds from the red and green chili peppers and thinly slice them. Slice the white parts of the scallions diagonally.
Step 3
In a bowl, combine the prepared potatoes with 1/3 tsp of rock salt and 3 Tbsp of corn syrup. Gently toss to coat. This step draws out moisture from the potatoes, allowing them to absorb the braising liquid better and enhancing their flavor. Let them sit for about 20-30 minutes, stirring 2-3 times in between. Drain the potatoes and reserve the liquid; this liquid will add depth to the braising sauce.
Step 4
In a pot, bring 1 cup (180ml) of water to a boil. Once boiling, add a splash of soju to help neutralize any gamey odor from the pork. Then, add the pork tenderloin and blanch it for about 3-4 minutes. This process helps to render some fat and tenderize the meat.
Step 5
Remove the blanched pork tenderloin from the pot, let it cool slightly, and then cut it into small, bite-sized cubes, similar to small dice.
Step 6
Now, let’s make the delicious braising sauce. In a separate bowl, combine 1 Tbsp gochugaru, 2 Tbsp olive oil, 1 Tbsp minced garlic, 2 Tbsp cooking wine, and 2 Tbsp low-sodium soy sauce. Mix everything well. This sauce is perfect for enhancing natural flavors while keeping the sodium content low.
Step 7
Pour the reserved potato-salting liquid into the pot. Add the prepared seasoning mixture and whisk until combined. Add the remaining 1 cup of water and bring the mixture to a boil. Once boiling, add the salted potatoes, diced pork tenderloin, scallions, red chili pepper, and green chili pepper. Cover the pot and let it simmer over low heat until the ingredients are tender.
Step 8
Continue to simmer, uncovered, stirring once or twice occasionally, until the sauce has reduced to a glaze-like consistency. This allows the flavors to meld and thicken beautifully. Be mindful of the heat to prevent burning.
Step 9
Finally, drizzle 1 Tbsp of perilla oil over the dish for an extra layer of nutty aroma. Transfer the braised pork tenderloin and potatoes to a serving dish and sprinkle with sesame seeds. Enjoy this healthy and flavorful dish that perfectly balances taste and well-being!
