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 
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