Pork produces fast, healthy meal

  • By Jim Romanoff For The Associated Press
  • Tuesday, January 22, 2008 11:09pm
  • Life

Elegant, fast and healthy. You really can have it all in one meal.

Medallions of pork tenderloin with dried apples and plums can be prepared in about 25 minutes with only about 10 minutes of prep and you can do the whole thing with only a cutting board, a knife and a lidded saute pan.

To complete this meal consider serving steamed French green beans with a drizzle of roasted hazelnut oil or extra-virgin olive oil and some whole-wheat couscous to soak up all the sumptuous sauce.

Medallions of pork tenderloin with dried fruit

11-pound pork tenderloin

Salt and freshly ground black pepper, to taste

2teaspoons canola oil

114 1/2-ounce can fat-free chicken broth

3/4cup coarsely chopped dried apples

3/4cup coarsely chopped pitted dried plums

1tablespoon Dijon mustard

1tablespoon balsamic vinegar

1/2teaspoon dried thyme

Cut the tenderloin crosswise on the diagonal into 3/4-inch medallions. Season both sides of each with salt and pepper.

In a large nonstick skillet with a lid, heat the oil over high until nearly smoking. Add the medallions and cook until well browned on both sides, about 2 minutes per side. Transfer to a plate and set aside.

To the skillet, add the broth, apples, plums, mustard, vinegar and thyme. Cover the pan and reduce the heat to medium-low. Simmer until the fruits have softened and the sauce has thickened, about 8 minutes.

Return the pork to the sauce and simmer until the pork is no longer pink at the center, about 3 minutes. Serve immediately.

Makes 4 servings. Per serving: 322 calories; 10 g fat (3 g saturated); 65 mg cholesterol; 27 g carbohydrate; 28 g protein; 3 g fiber; 117 mg sodium.

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