Grilled Pork Tenderloin with BBQ Dry Rub

June 18, 2019 / Diets & Weight Loss
Grilled Pork Tenderloin with BBQ Dry Rub

Give grilled pork tenderloin a smoky-sweet kick of barbecue flavor with a quick marinade and an easy BBQ dry rub (190 calories or 3 WW points).

Grilled pork tenderloin is hard to mess up, especially because it’s naturally tender. But the leanness of this cut of pork means it has a milder flavor, too—which isn’t a bad thing!—since it can serve as a blank canvas on which you can add lots and lots of flavor. Here, I do just that, with an easy BBQ dry rub.

The ingredients for my BBQ dry rub are ones you probably already have in your spice cabinet: paprika, chili powder, brown sugar, garlic powder, salt, pepper, and a pinch of cayenne. Combined, they form a flavorful smoky-savory crust on the pork, with a little bit of a kick, and the sugar rounds out those savory flavors and aids in browning.

Before applying the dry rub, I like to marinate the tenderloin in a quick bath of soy sauce, brown sugar, and Dijon mustard to help seal in moisture and ensure we’ll end up with juicy grilled pork.

I love the way the smoky BBQ flavors in this grilled pork tenderloin pair with sweet summer corn and tomatoes, fresh cilantro…even lime. Enjoy!


Grilled Pork Tenderloin with BBQ Dry Rub

  • Author: Andie Mitchell
  • Prep Time: 40 minutes
  • Cook Time: 20 minutes
  • Total Time: 1 hour
  • Yield: 6 servings
  • Category: Pork
  • Method: Grilling


For the marinade:
¼ cup soy sauce
2 tablespoons Dijon mustard
2 tablespoons packed light brown sugar
1 tablespoon garlic powder
2 pounds pork tenderloin

For the dry rub:
1 tablespoon packed brown sugar
½ teaspoon paprika
1 teaspoon chili powder
1 teaspoon garlic powder
½ teaspoon salt
¼ teaspoon freshly ground black pepper
Pinch cayenne pepper
1 tablespoon olive oil


In a gallon-sized resealable plastic bag, combine the soy sauce, dijon mustard, brown sugar, and garlic powder. Add the pork tenderloins, press as much air out of the bag as you can, and seal it. Turn the bag in your hands, massaging the marinade into the pork and making sure that all of the pork is covered. Refrigerate for at least 30 minutes and up to 24 hours.

Make the bbq rub: in a small bowl, combine all of the dry rub ingredients. Set aside.

Heat your gas grill with all of the burners set to medium-high flames.

While the grill is heating, remove the pork from the marinade, pat dry with paper towels, and rub all over with the BBQ spice mixture.

When the grill is hot, use tongs and a wad of paper towels dipped in vegetable oil to oil your grill grates (this will help prevent the pork from sticking). Remove the pork from the marinade (discard remaining liquid), arrange on the grill, and cover. Cook, turning every 5 minutes, until the tenderloins are browned on all sides and cooked through (an instant-read thermometer inserted in the thickest part of the tenderloin should register between 140°F and 145°F), 15-20 minutes. Transfer to a cutting board, tent with foil, and let rest for 5 minutes before slicing.


1 Serving: 3 WW Freestyle Points


  • Calories: 189
  • Sugar: 3
  • Sodium: 371
  • Fat: 6
  • Saturated Fat: 2
  • Carbohydrates: 4
  • Fiber: 0
  • Protein: 31
  • Cholesterol: 80

Credit: Source link

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