Sunday Pork Roast with Vegetables - 14g Carbs, 3g Fiber, 6g Sugar
From: www.iknowdiabetes.
Once you get this easy-to-assemble dinner in the oven, you can sit
back and relax. A small amount of brown sugar and apple juice sweeten
the pork, and the vegetables get a lot of flavor from the pan juices.
Serves: 4
Serving Size: 3 oz pork and 1/2 cup vegetables per serving
Cooking spray
1 1-lb boneless center-cut pork loin roast OR
pork tenderloin, all visible fat discarded
1 Tbsp frozen apple juice concentrate, thawed
1 1/2 tsp light brown sugar
1 1/2 tsp garlic powder
1 1/2 tsp dried oregano, crumbled
1 1/2 tsp dried thyme, crumbled
1 1/2 tsp paprika
1/2 tsp pepper
2 small red potatoes, cut into 1/2-inch cubes
1/2 cup baby carrots
1/2 cup bite-size cauliflower florets
1/2 small zucchini, cut into 1/2-inch cubes
1/4 small red onion, cut into 1/2-inch dice
Preheat the oven to 375 degrees F. Lightly spray a 13x9x2-inch baking
pan with cooking spray.
Brush the pork on all sides with the apple juice concentrate.
In a small bowl, stir together the brown sugar, garlic powder, oregano,
thyme, paprika, and pepper. Set aside 1 teaspoon of this mixture. Spread
the remaining mixture all over the pork, pressing so it adheres. Put
the pork in the baking pan.
In a medium bowl, stir together the potatoes, carrots, cauliflower,
zucchini, onion, and reserved 1 teaspoon brown sugar mixture. Place
around the pork. Lightly spray the pork and vegetables with cooking
spray.
Bake for 55 minutes to 1 hour for the pork loin roast (40 to 45 minutes
for the pork tenderloin), or until the pork registers 160 degrees F on
an instant-read thermometer and the vegetables are tender when pierced
with a fork. Cover loosely with aluminum foil. Let stand for 5 minutes
before slicing the pork.
Serves: 4
Serving Size: 3 oz pork and 1/2 cup vegetables per serving
Nutrition per Serving:
227 Calories, 8g Total Fat, 3g Saturated Fat, 0g Trans Fat,
1g Polyunsaturated Fat, 3.5g Monounsaturated Fat, 64mg Cholesterol,
62mg Sodium, 14g Carbs, 3g Fiber, 6g Sugars, 2g Protein
Dietary Exchanges: 1 carbohydrate, 3 lean meat
Change settings via the Web (Yahoo! ID required)
Change settings via email: Switch delivery to Daily Digest | Switch format to Traditional
Visit Your Group | Yahoo! Groups Terms of Use | Unsubscribe
No comments:
Post a Comment