Pork tenderloin with fennel sauce
Dietitian's tip: Fennel — a vegetable that resembles a rounded, swollen cluster of celery stalks — has a mild, sweet licorice flavor. Strip away any coarse outer portion of the fennel bulb before using in recipes.
SERVES 4
Ingredients
4 pork tenderloin fillets, each 4 ounces
2 tablespoons olive oil
1 teaspoon fennel seeds
1 fennel bulb, cored and thinly sliced
1 sweet onion (Vidalia), thinly sliced
1/2 cup dry white wine
1 can (12 ounces) reduced-sodium chicken broth
Fennel fronds, for garnish
Orange slices, for garnish
Directions
Place the pork between sheets of wax paper. Pound each with a mallet or roll with a rolling pin until about 1/4-inch thick.
In a heavy, nonstick skillet, heat the oil over medium heat. Add the fennel seeds and stir until fragrant, about 3 minutes. Add the pork and cook until browned, about 3 minutes on each side. Remove the pork from the skillet and cover to keep warm.
Add the fennel and onion slices to the skillet. Saute until tender, about 5 minutes. Remove the vegetables from the skillet and cover to keep warm.
Add the wine and chicken broth to the skillet. Boil over high heat until reduced in half. Return the pork to the skillet, cover and cook over low heat for 5 minutes. Remove the cover and add the fennel and onion mixture. Cover and cook another 2 minutes. Serve on warmed plates garnished with fennel fronds and orange slices.
Nutritional Analysis(per serving)Calories 257 Cholesterol 75 mg
Protein 26 g Sodium 130 mg
Carbohydrate 8 g Fiber 3 g
Total fat 11 g Potassium 732 mg
Saturated fat 3 g Calcium 53 mg
Monounsaturated fat 7 g
MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
Vegetables 2
Protein and dairy 1
Fats 2
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 2
Your diabetes meal plan: Exchange lists
DASH EATING PLAN SERVINGS
Vegetables 2
Meats, poultry and fish 1
Fats and oils 2
http://www.mayoclinic.com/health/hea...ecipes/NU00539
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