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3 Ways to Cook Pork

Pork Piccata continued...

2. Dust cutlets lightly with flour, and sprinkle with lemon pepper.

3. Add olive oil to nonstick pan over medium-high heat. Quickly saute cutlets, about 4 minutes per side, or until golden brown.

4. Add wine and lemon juice to skillet; shake pan gently and cook 2 minutes, until sauce is slightly thickened.

5. Garnish with lemon slices and capers, and serve.

Per serving: 194 calories, 24 g protein, 6 g carbohydrate, 6 g fat (2 g saturated fat), 73 mg cholesterol, 311 mg sodium. Calories from fat: 29%

Pork Tenderloin Mango Pitas

Pork in pita pockets is a natural for a lunch box treat or simple weeknight dinner. Packed with healthy veggies, the exotic taste of mango, and a kick of salsa, they are filling on their own but are great with a salad or bowl of soup.

Makes 6 servings


1 whole pork tenderloin, about 1 pound

cooking spray

1 red pepper, coarsely chopped

1 1/4 cup chopped fresh cilantro

2 cups shredded cabbage

1/2 cup shredded carrots

1 jalapeno pepper, minced (optional)

1 mango, peeled, sliced

6 (4-inch) whole wheat pita pockets, warmed

6 Tbsp salsa


1. Preheat oven to 450 degrees F. Spray ovenproof nonstick skillet with cooking spray, and heat over medium-high heat.

2. Add pork to skillet and sear 2 to 3 minutes per side until brown.

3. Transfer to oven and roast 15 to 18 minutes until meat thermometer reaches 160 F.

4. Remove from oven, and let rest 5 minutes. Slice into bite-size pieces.

5. Place pork, fruit, and vegetables into pita pockets and top with salsa.

Per serving: 232 calories, 21 g protein, 30 g carbohydrate, 4 g fat (1 g saturated fat), 49 mg cholesterol, 5 g fiber, 8 g sugar, 315 mg sodium. Calories from fat: 15%

Pork Tenderloin With Spicy Rub

The combination of ingredients in this rub delivers a lively flavor with very little salt. Serve the pork tenderloin with long-grain brown rice and a tossed green salad.

Makes 4 servings


1 whole pork tenderloin, about 1 pound

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