{"id":7027,"date":"2021-02-19T22:55:52","date_gmt":"2021-02-19T22:55:52","guid":{"rendered":"https:\/\/familiakitchen.com\/?p=7027"},"modified":"2025-02-26T03:19:32","modified_gmt":"2025-02-26T03:19:32","slug":"low-fat-pork-tenderloin-and-cabbage-tacos","status":"publish","type":"post","link":"https:\/\/familiakitchen.com\/es\/low-fat-pork-tenderloin-and-cabbage-tacos\/","title":{"rendered":"Tacos Saludables de Cerdo y Tacos de Col: Bajos en Grasa, Mucho Sabor"},"content":{"rendered":"\n

These healthy pork tacos check all the boxes. Delicioso. Filling. Low-fat and lower calorie. They’re also savory and spicy \u2014 just what we crave on a hot summer day, during the game, on Taco Tuesday, or after a night out. In other words, all the time.<\/p>\n\n\n\n

Tacos were on our Healthy & Delicioso favorite foods flip list. We all love tacos, right? But they don’t always love us back, when they\u2019re loaded with rich cuts of carne and high-fat toppings. So we turned to our favorite food and health coach Naihomy Jerez, who runs her own food consultancy<\/a> helping women make a few healthy changes to the foods they love and lose weight the healthy way.<\/p>\n\n\n\n

Naihomy is an expert Healthy & Delicioso homecooks here at Familia Kitchen.<\/p>\n\n\n\n

Would she these meat tacos a healthy makeover and make them nutritious and<\/em> delicious? She could and she did. She came out of her cocina with this recipe that we have on repeat.<\/p>\n\n\n\n

Here is what she did to lighten them:
\u2022\u00a0Skip the beef and buy lean cuts of pork, like pork tenderloin.
\u2022\u00a0Add Bibb lettuce instead of just tortillas to wrap your tacos.
\u2022\u00a0Change up the toppings that usually come with tacos, like the extra cheese and sour cream, and use more superfoods like cabbage to make these veggie-rich.
\u2022\u00a0Keep the avocado to boost your diet with healthy monounsaturated fats. <\/p>\n\n\n\n

Well done, Naihomy. Gracias.
<\/p>\n\n\n\n

Consider this favorite dish flipped! <\/p>\n\n\n\n

These savory healthy pork tacos are great for big groups and will feed a party of 20 people (two per person). Serving up all the sabor for much\u00edsimos less calories, they\u2019re sure to be a healthy hit at your next taco fiesta. <\/p>\n\n\n\n

For more of Naihomy\u2019s delicious flips on traditional dishes, check out her healthy takes on arepitas<\/strong> de<\/strong> yuca<\/strong>,<\/a> arroz<\/strong><\/a> con<\/strong><\/a> pollo<\/strong><\/a>, Dominican moro de guandules<\/a> and this light margarita<\/a><\/strong> drink.<\/p>\n\n\n\n

Hungry for These Pork Tenderloin and Cabbage Tacos?<\/h2>\n\n\n
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\n\t \n\t \t\n \n <\/svg>\n\t Print<\/span>\n\t <\/a>\n\t <\/div>\t\t\t\t<\/figcaption>\n\t\t\t<\/figure>\n\t\t<\/div>\n\t\t\t\t
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Healthy Pork and Cabbage Tacos<\/h2>\n\n
\n \t\t \t\t\tRecipe by Naihomy Jerez<\/span>\n \t\t\n
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  • <\/li><\/ul>5.0<\/small> from<\/small> 3<\/small> votes<\/small><\/span>\n\t\t\t\t<\/em>\n\t\t\t<\/div> <\/div>\n\t\t
    \n Cuisine: Mexican<\/mark><\/span> <\/div>\n\t<\/div>\n\t\n\t\n\t\t\t
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    <\/span>Servings<\/span>

    40<\/p>servings<\/span><\/div>

    <\/span>Prep time<\/span>

    30<\/p>minutes<\/span><\/div>

    <\/span>Cooking time<\/span>

    25<\/p>minutes<\/span><\/div><\/div>\n\t\t<\/div>\n\t\t\n\t\n\t\n\t\n \n\t\t\n\t\t\t

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    Ingredients<\/h3>\n\t\t\t\t\t\t
    • For the Shredded Pork Tenderloin<\/strong><\/li>
    • <\/span>

      2<\/span> lbs<\/span> pork tenderloin<\/span><\/p><\/li>

    • <\/span>

      2<\/span> tsp<\/span> pink Himalayan salt<\/span><\/p><\/li>

    • <\/span>

      1<\/span> tsp<\/span> black pepper<\/span><\/p><\/li>

    • <\/span>

      1<\/span> tsp<\/span> garlic powder<\/span><\/p><\/li>

    • <\/span>

      1<\/span> tsp<\/span> oregano<\/span><\/p><\/li>

    • <\/span>

      1\/2<\/span> tsp<\/span> ground cumin<\/span><\/p><\/li>

    • <\/span>

      1\/4<\/span> tsp<\/span> cayenne pepper<\/span><\/p><\/li>

    • <\/span>

      3<\/span> clove<\/span> garlic<\/span><\/p><\/li>

    • <\/span>

      1<\/span> lime, juiced (about 2 Tbsp)<\/span><\/p><\/li>

    • <\/span>

      1\/2<\/span> orange, juiced (about \u00bc cup)<\/span><\/p><\/li>

    • <\/span>

      2<\/span> Tbsp<\/span> EV olive oil<\/span><\/p><\/li>

    • <\/span>

      1<\/span> cup<\/span> water<\/span><\/p><\/li>

    • <\/span>

      1\/4<\/span> cup<\/span> onion, for garnish<\/span><\/p><\/li>

    • <\/span>

      1\/4<\/span> cup<\/span> cilantro, for garnish<\/span><\/p><\/li>

    • For the Pico de Gallo<\/strong><\/li>
    • <\/span>

      2<\/span> tomatoes, large<\/span><\/p><\/li>

    • <\/span>

      1<\/span> English cucumber, mini<\/span><\/p><\/li>

    • <\/span>

      1\/2<\/span> red onion, large (about \u00bd cup)<\/span><\/p><\/li>

    • <\/span>

      1\/2<\/span> cup<\/span> cilantro, chopped<\/span><\/p><\/li>

    • <\/span>

      1\/2<\/span> tsp<\/span> black pepper<\/span><\/p><\/li>

    • <\/span>

      1<\/span> tsp<\/span> pink Himalayan salt<\/span><\/p><\/li>

    • <\/span>

      2<\/span> tsp<\/span> raw apple cider vinegar<\/span><\/p><\/li>

    • <\/span>

      1<\/span> lime, juiced<\/span><\/p><\/li>

    • For the Toppings<\/strong><\/li>
    • <\/span>

      4<\/span> cups<\/span> cabbage, shredded<\/span><\/p><\/li>

    • <\/span>

      1\/2<\/span> tsp<\/span> pink Himalayan salt<\/span><\/p><\/li>

    • <\/span>

      1\/2<\/span> lime<\/span><\/p><\/li>

    • <\/span>

      2<\/span> avocados, sliced<\/span><\/p><\/li>

    • <\/span>

      1<\/span> cup<\/span> low-fat cheese like cheddar or jack, shredded<\/span><\/p><\/li>

    • Holding the Goods: Lettuce & Tortillas<\/strong><\/li>
    • <\/span>

      1<\/span> head<\/span> Bibb lettuce<\/span><\/p><\/li>

    • <\/span>

      40<\/span> corn tortillas <\/span><\/p><\/li><\/ul>\n \t\t<\/div>\n\n\t\t\t\n\t\t\t

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      Directions<\/h3>\n\t\t\t
      • The Pork Tenderloin<\/strong><\/li>
      • Clean and cut the lean pork tenderloin chunks into small squares and put in a bowl.<\/li>
      • Mash or finely chop the garlic cloves and add to the pork.<\/li>
      • Add the salt, black pepper, garlic powder, oregano, ground cumin, garlic, cayenne, fresh lime juice, and fresh orange juice to the pork. Mix well.<\/li>
      • Let the pork marinate for 10 to 15 minutes.<\/li>
      • In a pan over medium-high heat, add the olive oil to warm up for about 1 minute. Once hot (but not steaming!) add the marinated pork chunks into the pot as fast as possible, being careful not to get burned with the oil. Immediately cover the pot for a few seconds as the pork settles in.<\/li>
      • Remove the lid after about 10 seconds. Spread the pork evenly to let it cook over the high heat for approximately 5 minutes. When the pork releases some of its juices, pour 1 cup of water to the bowl where the pork was marinating. Swirl the water to pick up the remainder of the seasoning.<\/li>
      • Pour the water over the pork and stir. The pork should be almost covered in the water. Reduce the heat to medium and let the meat simmer uncovered.<\/li>
      • After about 20 minutes, the water should have almost evaporated completely. Stir the pork to ensure it start to brown on all sides. Check the meat for tenderness. If it is not tender, add about \u00bd cup more water and let it simmer for a few minutes.<\/li>
      • Once the meat is tender, continue to brown it as the remainder of the water evaporates. If you need to add in a little bit more olive oil to prevent sticking (about 1 tsp) do so.<\/li>
      • When the water has evaporated and the meat has browned, use 2 forks to pull the pork apart ad roughly shred the meat. Place the meat in the serving dish for the taco bar and garnish with cilantro and onions.<\/li>
      • The Pico de Gallo<\/strong><\/li>
      • Cut tomatoes, mini English cucumber and red onion, into small square-like chunks and place in a bowl.<\/li>
      • Rough-chop the cilantro and sprinkle into the bowl. Add the black pepper, salt, raw apple cider vinegar, and the juice of 1 lime to the bowl.<\/li>
      • Mix well. Let the mixture sit for about 10 minutes. The pico de gallo will start to marinate and pickle in the acidity of the lime and vinegar. Taste and adjust the salt and\/or acidity, as you wish.<\/li>
      • The Toppings<\/strong><\/li>
      • Shred 1 small cabbage, which should amount to about 4 cups, and place in a bowl. To shred, you can use a mandolin on its \u201csuper thin\u201d setting, or use a knife to thinly cut the cabbage.<\/li>
      • Sprinkle the salt and squeeze half a lime into the cabbage. Mix well.<\/li>
      • Set the cabbage aside for approximately 10 minutes. The cabbage will wilt and release its natural juices.<\/li>
      • Thinly slice avocados onto a serving dish.<\/li>
      • Shred an 8 oz. block of low-fat cheese and place in a serving dish. (Cheddar is used here, but feel free substitute for your favorite low-fat cheese.)<\/li>
      • The Taco Holders: Bibb Lettuce & Tortillas<\/strong><\/li>
      • Carefully remove each Bibb lettuce leaf, gently wash and dry. Place on a serving plate and set aside.<\/li>
      • Warm up the corn tortillas by placing them over a low direct flame on your stove, using tongs to ensure you do not burn yourself. A few seconds on each side should be enough. They warm up quickly. Be careful not to burn them.<\/li>
      • Putting It All Together<\/strong><\/li>
      • Arrange the shredded pork, pico de gallo, toppings and shells in an array of dishes on the table: the shredded pork, pico de gallo, shredded cabbage, sliced avocado, shredded cheese, Bibb lettuce shells and warm corn tortillas.<\/li>
      • Have fun with family and friends creating different taco combinations, using a variety of the toppings. Top off with your favorite hot sauce if you wish. It\u2019s fiesta time!<\/li><\/ul>\n\t\t<\/div>\n\t\t\n\t\t\n\t\n\t\n\t\t\t
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        Notes<\/h3>\n\t\t\t
        • When chopping the onions and cilantro, consider dicing 2 Tbsp extra of each and setting them aside for later use as a garnish.<\/li>
        • If you can, buy a block of cheese and shred it yourself to make it as healthy as possible. Pre-shredded cheeses contain extra ingredients to prevent caking and preservatives.<\/li>
        • More healthy ways to warm up the tortillas: Place on a cast-iron pan over low heat (without oil), in the toaster oven or in a microwave.<\/li><\/ul>\n\t\t<\/div>\n\t\n\t\n\t\n\t\n\t\n\t\t\t\n\t\t\n\t\t\t\t\n \n\t\n\t\t\t