Pork tenderloin with apples and blue cheese

Dietician's Tip

The white wine in this recipe may be replaced with unsweetened apple juice.

Ingredients

  • 1 pound pork tenderloin
  • 1/2 teaspoon white pepper
  • 2 teaspoons black pepper
  • 1/4 teaspoon cayenne pepper
  • 1 teaspoon paprika
  • 2 teaspoons canola oil
  • 2 apples, sliced
  • 1/2 cup white wine or 1/2 cup unsweetened apple juice
  • 1/4 cup (about 1 ounce) crumbled blue cheese

Directions

Heat oven to 350 F. Trim tenderloin of all fat and silvery membrane. Season with spices.

In a large skillet over medium-high heat, add oil and put tenderloin in the pan. Sear each side, using tongs to turn the meat. Transfer meat to a roasting pan and cook in oven for 15 to 20 minutes, until internal temperature reaches 155 F. Remove from oven and transfer tenderloin to a platter. Cover with foil and let rest.

Add apples to roasting pan and saute on stovetop until dark brown. Add wine (or juice) and simmer until liquid is reduced by half.

Slice pork, spoon apples over top and sprinkle with blue cheese. Serve.

Serving Information

Serves 4

Nutritional analysis per serving

Calories: 235
Total carbohydrate: 17 g
Cholesterol: 79 mg
Dietary fiber: 3 g
Monounsaturated fat: 3 g
Protein: 26 g
Saturated fat: 2 g
Serving size: About 4 ounces
Sodium: 145 mg
Total fat: 7 g

DASH Eating Plan Servings

Fruits: 1
Meats, poultry and fish: 4

Diabetes Meal Plan Choices

Fruits: 1
Meat and meat substitutes: 4

Mayo Clinic Healthy Weight Pyramid Servings

Fruits: 1/2
Protein and dairy: 2

Last Updated Jan 25, 2019


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