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Recipe Rx: 3 Ways to Cook Pork

Festive and flavorful, nutrient-rich tenderloin is as lean as chicken breast. Try it in our three delicious recipes.

Healthy Recipes continued...

Makes 6 servings

 

Ingredients

1 whole pork tenderloin, about 1 lb

cooking spray

1 red pepper, coarsely chopped

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

 

Directions

1. Preheat oven to 450°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

 

Ingredients

1 whole pork tenderloin, about 1 lb

1 tbsp smoked paprika

1/2 tsp salt

1 1/2 tsp brown sugar

1 1/2 tsp sugar

1 1/2 tsp chili powder

1 1/2 tsp ground cumin

1 1/2 tsp black pepper

 

Directions

1. Preheat oven to 425 degrees F.

2. Make the spice rub: In small bowl, thoroughly combine paprika, salt, brown sugar, sugar, chili powder, ground cumin, and black pepper.

3. Rub enough of the mixture on the tenderloin to lightly coat the entire surface. Store remaining spice rub in a sealed container for future use.

4. Place tenderloin in shallow pan and roast 30 to 35 minutes, or until a meat thermometer inserted in the thickest part registers 160 degrees F.

5. Remove pork from oven and let rest 5 minutes. Slice tenderloin and serve.

Per serving: 147 calories, 23 g protein, 3 g carbohydrate, 36 g fat (4 g saturated fat), 73 mg cholesterol, 3 g sugar, 349 mg sodium. Calories from fat: 24%.

Pork Tenderloin Pantry Picks

Our three pork tenderloin recipes feature healthy ingredients that deserve a permanent home in your fridge and pantry. Carolyn O'Neil, MS, RD, co-author of The Dish on Eating Healthy and Being Fabulous!, offers a closer look at some top cooking staples.

Brine Time Capers

The unopened flower buds of a Mediterranean plant, capers provide a powerful dose of antioxidants. Researchers from the University of Palermo found the antioxidants in capers neutralized harmful compounds formed during the digestion of fats in meat. (Digestion oxidizes fats, creating byproducts that may contribute to heart disease and cancer.) Capers are sold pickled in brine or packed in salt. Give both types a rinse to reduce their sodium content before adding them to dishes. O'Neil recommends Reese and Crosse and Blackwell brands, which are brined and readily available in many supermarkets.

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