Dietitian's tip: Here the pork tenderloin is topped with an apple-balsamic vinegar sauce that complements the mild, slightly sweet taste of the meat. Serve it with steamed red potatoes, fresh asparagus, whole-wheat dinner rolls, and cubed cantaloupe and watermelon.
- 1 tablespoon olive oil
- 1 pound pork tenderloin, trimmed of all visible fat
- Freshly ground black pepper, to taste
- 1 cup chopped onion
- 1/2 cup chopped apple
- 1 1/2 tablespoons fresh rosemary, chopped
- 1 cup low-sodium chicken broth
- 1 1/2 tablespoons balsamic vinegar
Preheat the oven to 450 F. Lightly coat a baking pan with cooking spray.
In a large skillet, heat the olive oil over high heat. Add the pork and sprinkle with black pepper. Cook until the tenderloin is browned on all sides, about 3 minutes. Remove from heat and place in the prepared baking pan. Roast the pork for about 15 minutes, or until a food thermometer indicates 160 F (medium).
Meanwhile, add the onion, apple and rosemary to the skillet. Saute over medium heat until the onions and apples are soft, about 3 to 5 minutes. Stir in the broth and vinegar. Increase the heat and boil until the sauce has reduced, about 5 minutes.
To serve, place the pork on a large platter. Pour the onion-apple mixture over the top and serve immediately.
Nutritional analysis per serving
|Total fat||8 g||Total carbohydrate||10 g|
|Saturated fat||2 g||Dietary fiber||1 g|
|Monounsaturated fat||4 g||Protein||25 g|
|Protein and dairy||1|
|Meat and meat substitutes||3|
|Meats, poultry and fish||3|
|Fats and oils||1|