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3 Ways to Cook Pork

Pork Tenderloin Mango Pitas continued...

Makes 6 servings

Ingredients

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

Directions

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

Ingredients

1 whole pork tenderloin, about 1 pound

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 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 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%

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Reviewed on August 18, 2014

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