I’d like to introduce to you, ghee. You may have heard of it before. You may use it all the time. Or you may think I’m speaking another language. First of all, it’s pronounced with a hard “G-ee”. Like “Guy”, but rhymes with knee. Did I make that more complicated than it needed to be? Ghee is also known as “clarified butter”. Butter?? But butter is dairy!! Let me explain… In the traditional process of preparing ghee from butter, the milk solids and water are removed, leaving you with pure butter fat. Most allergies to dairy occur from these removed milk solids, specifically the proteins (casein and whey) and/or milk sugar (lactose). This makes it easier for a body to digest and may even speed up your metabolism. And let’s not forget ghee is high in Vitamins A, D, E & K.
Ghee is a highly stable cooking fat (smoking point of 475F), which means it’s one of the safest fats to use when cooking with higher temperatures. It does not break down as easily as other saturated fats like coconut oil, and it won’t cause inflammatory response in your body like industrial oils/unsaturated fats, such as canola and other vegetable oils. I’m not cool enough to make ghee myself yet, so for now I purchase this brand from the grocery store, and use it on my GF waffles, to cook eggs, melted over cooked veggies, and when I cook dinners but want to use a fat besides that from bacon (the husband loves to use bacon fat). One specific recipe that I used ghee as my cooking fat is the one I am going to share today…
*I plan to recreate this dinner and take more pictures, but for now you will have to work with my words only.
Mustard Pork Tenderloin Medallions
- 1.25 lb Pork Tenderloin
- 1 TBS Ghee (or other fat of choice)
- 3 TBS Dijon Mustard
- 1/4 Cup Chicken broth (3-4 ice cubes of chicken broth in my case)
- 1/4 Cup Full Fat Coconut Milk
- 1/2 Medium Yellow Onion (diced)
- S & P – I use sea salt and either black pepper or cayenne
Step 1: SLICE. After removing your pork from the packaging, rinse the meat, then place it on a cutting board. Slice the tenderloin into small medallions about a half inch thick (I just made sure to make them as evenly thick as possible so they cook at the same rate). Salt and pepper each side of the medallions.
Step 2: HEAT, FAT, BEGIN TO COOK. Heat your skilled to medium high (8 of 10) and melt your fat of choice. Once you think the skillet has heated fully, add your pork medallions for a total of 5 minutes (flip after about 2.5 minutes) and have a plate ready to place your pork temporarily to the side. After the 5 mins or so pass, move the partially cooked pork medallions to the plate to wait.
Step 3: THE SAUCE. There should be some leftover ghee/fat in your skillet, if not, feel free to add some more. Then add your diced onion to saute for a minute or two. Pour your coconut milk, mustard and chicken broth over your sauteed onions, mix around and let the sauce begin to bubble.
Step 4: RETURN THE MEAT. After your sauce bubbles, return the partially cooked medallions to the skillet and toss around in the sauce. Continue to cook 5-10 minutes or until the pork is cooked thoroughly (165F internal temperature/no pink).
Step 5: EAT IT. Must I explain? I baked some simple chopped brussels sprouts in the oven for our veggie side. Enjoy!