|Written By Recipe Coordinator|
This cranberry and pork recipe is a total heart healthy meal. Cranberries increase your level of HDL cholesterol, the good kind that prevents plaque from building up in your arteries. Pork is a lean meat that is a terrific source of several vitamins and minerals. At only 188 calories, this pork recipe is the tops!
1 cup fresh cranberries or 1/2 cup canned whole cranberry sauce
1/2 cup apple juice or apple cider
1/4 cup snipped dried figs
2 tablespoons packed brown sugar or granulated sugar
1 teaspoon chopped fresh rosemary or 1/4 teaspoon dried rosemary, crushed
1/4 teaspoon salt
1/8 teaspoon ground black pepper
12 ounces pork tenderloin
1/4 teaspoon salt-free herb seasoning
Nonstick cooking spray
Hot cooked brown or long grain rice (optional)
1. In a heavy small saucepan, stir together cranberries or cranberry sauce, apple juice, figs, sugar, rosemary, salt, and pepper.
2. Bring to boiling; reduce heat.
3. Simmer, uncovered, for 5 to 8 minutes or until chutney reaches desired consistency, stirring occasionally. Set aside.
4. Meanwhile, trim fat from pork.
5. Cut pork crosswise into 12 pieces, each about 1 inch thick.
6. Press each piece with the palm of your hand to an even thickness.
7. Sprinkle herb seasoning evenly over pork.
8. Coat an unheated large nonstick skillet with nonstick cooking spray.
9. Preheat over medium-high heat. Cook pork in hot skillet for 2 to 3 minutes or until pork is slightly pink in center and juices run clear, turning once halfway through cooking time.
10. Serve pork medallions over hot cooked rice, if desired.
Spoon some of the warm chutney over pork. Pass remaining chutney.
Nutrition per serving:
3 grams total fat;
1 gram saturated fat;
336 milligrams sodium;
22 grams carbohydrates;
55 milligrams cholesterol;
18 grams protein;
3 grams fiber;
Makes 4 servings.
Recipe and photo courtesy of hearthealthyonline.com.