Pork Tenderloin with Apples, Fennel and Onions - 32g Carbs, 5g Fiber
From: www.aicr.org The American Institute for Cancer Research (AICR)
Here's how to perk up a piece of pork. The fruit and vegetables in
which this pork is prepared add layers of flavor and heaps of health
benefits. The recipe calls for a slightly smaller piece of meat
than you might expect and fills up the vacancy with plant foods. That
means less saturated fats and more phytochemicals. (Remember AICR
recommends 2/3 vegetables, fruits, whole grains and beans to 1/3 meat,
poultry, or fish on every plate). So this dish not only brings delight
to the palate, it also helps balance your diet.
1 pork tenderloin (3/4 to 1 lb)
Cooking spray
1 Tbsp olive oil
1 lb yellow onions, cut into 1/2-inch sections
1/2 medium fennel bulb, cut lengthwise into 1/2-inch slices
2 medium firm apples, quartered, cored and cut into large dice
2 tsp dried thyme
1/8 tsp ground chili powder
1 cup fresh apple cider
Salt and freshly ground black pepper, to taste
Cut the pork crosswise into 4 pieces. Cut each piece into 2 or
3 slices. Arrange them cut-side down on a work surface. Cover
with wax paper and using a mallet, pound until each is thin.
Coat a large skillet liberally with cooking spray and heat at
medium-high. Brown the pork, about 2 minutes per side. Transfer
the meat to a plate and cover loosely to keep it moist.
Add the olive oil to the pan. Saute the onions and fennel at medium
heat 5 to 7 minutes, or until the onions wilt. Add the apples and
cook 5 minutes on medium-low heat, stirring often so the onions color
but do not brown. Mix in the thyme, chili powder and cider. Reduce
the heat and simmer 15 minutes, or until the apples are just barely
tender. Season to taste with salt and pepper.
Return the pork to the pan and spoon the apple mixture over it. Cook
on low to medium heat until the meat is no longer pink in the center,
between 4 to 5 minutes. Divide the apple mixture among 4 plates.
Arrange pieces of pork on top and spoon any remaining pan juices
onto the meat and serve.
Makes: 7-8 cups
Servings: 4
Nutrition per Serving:
281 Calories, 9g Total Fat, 2g Saturated Fat, 20g Protein, 65mg Sodium,
32g Carbs, 5g Dietary Fiber
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