Pork tenderloin with apples and balsamic vinegar

Dietician's Tip

This tenderloin is topped with an apple and balsamic vinegar sauce that complements the slightly sweet taste of the pork. Serve with steamed red potatoes, fresh asparagus, whole-wheat dinner rolls, and cubed cantaloupe and watermelon.

Ingredients

  • 1 tablespoon olive oil
  • 1 pound pork tenderloin, trimmed of all visible fat
  • Freshly ground black pepper, to taste
  • 2 cups chopped onion
  • 2 cups chopped apple
  • 1 1/2 tablespoons fresh rosemary, chopped
  • 1 cup low-sodium chicken broth
  • 1 1/2 tablespoons balsamic vinegar

Directions

Heat the oven to 450 F. Lightly coat a baking pan with cooking spray.

In a large skillet, heat the olive oil over high heat. Add the pork and sprinkle with black pepper. Cook until the tenderloin is browned on all sides, about 3 minutes. Remove from heat and place in the prepared baking pan. Roast the pork for about 15 minutes, or until a food thermometer indicates 165 F (medium).

Meanwhile, add the onion, apple and rosemary to the skillet. Saute over medium heat until the onions and apples are soft, about 3 to 5 minutes. Stir in the broth and vinegar. Increase the heat and boil until the sauce has reduced, about 5 minutes.

To serve, place the pork on a large platter. Slice on the diagonal and put onto 4 warmed plates. Scoop the onion-apple sauce over the top and serve immediately.

Serving Information

Serves 4

Nutritional analysis per serving

Calories: 240
Total carbohydrate: 17 g
Cholesterol: 74 mg
Dietary fiber: 3 g
Monounsaturated fat: 4 g
Protein: 26 g
Saturated fat: 1 g
Serving size: 1 piece
Sodium: 83 mg
Total fat: 6 g

DASH Eating Plan Servings

Fruits: 1
Meats, poultry and fish: 3
Vegetables: 1

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: 1.5

Last Updated Nov 18, 2016


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