Boneless pork can be a meal-planner's blessing. It is nutritious, low in fat, quick to prepare, adaptable to many cooking styles and complementary to many seasonings.
A whole loin can be oven- or pan-roasted with potatoes, carrots and onions. It can be cut into strips for a stir-fry or sliced and sauteed with fruit or vegetables and herbs, as this dish from the May issue of Health magazine. It can be ready in 20 minutes.
Pork Medallions With Sauteed Apples
1 pound trimmed pork tenderloin
3/4 teaspoon salt
3/4 teaspoon paprika
3/4 teaspoon dried thyme leaves
1/4 teaspoon freshly ground black pepper
Garlic-flavored cooking spray
1/4 cup sliced shallots
2 medium red apples, unpeeled, cored and cut into 1/4-inch wedges
2/3 cup fat-free, low-sodium chicken broth
2 teaspoons cornstarch
1/4 cup apple cider or juice
Preheat broiler or ridged grill pan. Cut pork crosswise into 1-inch-thick slices. With the heel of your hand, press meat into 1/2-inch-thick medallions. Combine salt, paprika, thyme and pepper; sprinkle over both sides of medallions. Coat pork with cooking spray. Broil 4 inches from heat source 4 minutes per side or until cooked through. Or cook in a grill pan over medium heat about 4 minutes per side.
Meanwhile, coat a large nonstick skillet with cooking spray. Add shallots; saute over medium heat 3 minutes. Add apples; saute 2 minutes. Combine broth and cornstarch; mix well. Add to pan with cider. Simmer uncovered, stirring occasionally, 5 minutes or until apples are tender and sauce thickens. Place pork on warmed plates; top with apple mixture.
Makes 4 servings.
Nutritional information per serving: 279 cal., 8 g fat, 35 g pro., 16 g carbo., 107 chol., 2 mg iron, 582 mg sodium.
Recipe from Health magazine
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