Obesity Discussion Forums - View Single Post - Pork tenderloin with apples and balsamic vinegar

Obesity Discussion · 01-29-06, 02:49 AM

Pork tenderloin with apples and balsamic vinegar
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.

SERVES 4
Ingredients
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

Directions
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)Calories 215 Cholesterol 75 mg
Protein 25 g Sodium 93 mg
Carbohydrate 10 g Fiber 1 g
Total fat 8 g Potassium 515 mg
Saturated fat 2 g Calcium 23 mg
Monounsaturated fat 4 g

MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
Vegetables 2
Protein and dairy 1
Fats 1

Your healthy weight pyramid: A tool for weight loss
A sample menu using the Mayo Clinic Healthy Weight Pyramid
DIABETES MEAL PLAN EXCHANGES
Nonstarchy vegetables 2
Meat and meat substitutes 3
Fats 1

Your diabetes meal plan: Exchange lists
DASH EATING PLAN SERVINGS
Vegetables 2
Meats, poultry and fish 1
Fats and oils 1

http://www.mayoclinic.com/health/por...erloin/NU00538

01-29-06, 02:49 AM	#1 (permalink)
Obesity Discussion Administrator Join Date: Jan 2005 Location: Phoenix, AZ Posts: 7,955 Weight Statistics 8/1/2006 Start Date: 185 lb Start Weight: 152 lb Current Weight: 155 lb Goal Weight: -33 lb Weight Loss: 5/1/2007 Goal Date:	Pork tenderloin with apples and balsamic vinegar Pork tenderloin with apples and balsamic vinegar 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. SERVES 4 Ingredients 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 Directions 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)Calories 215 Cholesterol 75 mg Protein 25 g Sodium 93 mg Carbohydrate 10 g Fiber 1 g Total fat 8 g Potassium 515 mg Saturated fat 2 g Calcium 23 mg Monounsaturated fat 4 g MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS Vegetables 2 Protein and dairy 1 Fats 1 Your healthy weight pyramid: A tool for weight loss A sample menu using the Mayo Clinic Healthy Weight Pyramid DIABETES MEAL PLAN EXCHANGES Nonstarchy vegetables 2 Meat and meat substitutes 3 Fats 1 Your diabetes meal plan: Exchange lists DASH EATING PLAN SERVINGS Vegetables 2 Meats, poultry and fish 1 Fats and oils 1 http://www.mayoclinic.com/health/por...erloin/NU00538 __________________