Curried pork tenderloin in apple cider

Dietician's Tip

Apple cider is unfiltered juice from apples. In the United States, cider is referred to as sweet (unfermented and alcohol-free) or hard (fermented and contains alcohol). In this recipe, the sweet flavor of the apple cider and chopped apples nicely complement the pork tenderloin.

Ingredients

  • 16 ounces pork tenderloin, cut into 6 pieces
  • 1 1/2 tablespoons curry powder
  • 1 tablespoon extra-virgin olive oil
  • 2 medium yellow onions, chopped (about 2 cups)
  • 2 cups apple cider, divided
  • 1 tart apple, peeled, seeded and chopped into chunks
  • 1 tablespoon cornstarch

Directions

Season the pork tenderloin with curry powder and let stand for 15 minutes.

In a large, heavy skillet, heat the olive oil over medium-high heat. Add the tenderloin and cook, turning once, until browned on both sides, about 5 to 10 minutes. Remove the meat from the skillet and set aside.

Add the onions to skillet and saute until soft and golden. Add 1 1/2 cups of the apple cider, reduce the heat and simmer until the liquid is half the volume.

Add the chopped apple, cornstarch and the remaining 1/2 cup apple cider. Stir and simmer while the sauce thickens, about 2 minutes. Return the tenderloin to the skillet and simmer for the final 5 minutes.

To serve, arrange tenderloin on a serving platter or divide onto individual plates. Pour thickened sauce over meat and serve immediately.

Serving Information

Serves 6

Nutritional analysis per serving

Calories: 244
Total carbohydrate: 19 g
Cholesterol: 70 mg
Dietary fiber: 2 g
Monounsaturated fat: 4 g
Protein: 24 g
Saturated fat: 2 g
Serving size: About 3 ounces
Sodium: 48 mg
Total fat: 8 g

DASH Eating Plan Servings

Fruits: 1
Grains and grain products: 1
Meats, poultry and fish: 3

Diabetes Meal Plan Choices

Fruits: 1
Meat and meat substitutes: 3
Nonstarchy vegetables: 1

Mayo Clinic Healthy Weight Pyramid Servings

Fruits: 1
Protein and dairy: 1
Vegetables: 1

Last Updated Apr 18, 2014


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