Fennel-Crusted Pork Tenderloin - 13g Carbs, 3g Fiber
1/2 pound parsnips, peeled
1/2 cup skim milk
1 tablespoon butter
1 1/2 teaspoons fennel seeds
1/2 teaspoon coriander seeds
1/2 teaspoon salt
1/4 teaspoon black pepper
1/2 teaspoon paprika
1 pound lean pork tenderloin
Preheat the oven to 425 degrees. Coat a baking pan with cooking spray.
Cut the parsnips into 1/4-inch slices and place in a pot of lightly salted boiling water. Boil until very tender, about 15 minutes. Drain and puree in a food processor with the milk and butter. Add milk or chicken broth until the parsnips reach the desired consistency. Season to taste with salt and plenty of black pepper, then return to the pot, cover and keep warm. (The parsnips also may be made in advance and reheated in the oven in a buttered casserole dish.)
While the parsnips cook, place the fennel and coriander seeds in a small resealable plastic bag. Crush the seeds by rolling over the bag with a rolling pan, heavy can or wine bottle.
Combine the seeds with the salt, pepper and paprika and rub over the surface of the pork. Place the meat in the prepared baking pan in the center of the oven and roast for 22 minutes, or until it reaches an internal temperature of 140 to 145 degrees. Transfer the roast to a carving board and let it rest 5 minutes (during which time it will continue to cook) before slicing it thinly across on the diagonal.
To serve, layer the slices of pork on each plate against a mound of the parsnip puree.
Makes 4 servings.
Calories 219, Fat 7 g, Carbs 13 g, Sodium 391 mg, Fiber 3 g.
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