Try this recipe for pork tenderloin with apple-onion chutney.
Servings: 2 (4-ounce pork and 1/2 cup chutney each)
Start to finish: 30 minutes
Ingredients:
1 8-ounce piece pork tenderloin
1/8 teaspoon dried thyme, crushed
1/8 to 1/4 teaspoon black pepper
3/4 cup thinly sliced onion
8 ounces apples, cored and sliced
1/4 cup water
2 tablespoons cider vinegar
1 teaspoon honey
1/4 teaspoon salt
1/8 teaspoon ground cumin (optional)
- Trim fat from pork. Cut meat in half crosswise. Place each piece, cut side down, between two pieces of plastic wrap. Pound lightly with the flat side of a meat mallet to 1/2-inch thickness. Remove plastic wrap. Sprinkle meat with the thyme and pepper.
- Lightly coat an unheated large nonstick skillet with nonstick cooking spray. Add pork. Cook over medium-high heat for 6-9 minutes or until done (145 degrees F), turning once. Transfer pork to a plate. Cover; keep warm.
- For chutney, in the same skillet cook onion about 4 minutes or until tender, stirring occasionally. Stir in apple slices, water, vinegar, honey, salt and cumin (if desired). Bring to a boil; reduce heat. Simmer, uncovered, for 4-5 minutes or until the liquid is almost evaporated and the apples are tender, stirring occasionally. Return pork to skillet; heat through. Divide pork and chutney between two serving plates.
Per serving: 219 calories, 2 grams (g) total fat (1 g saturated fat), 73 milligrams (mg) cholesterol, 344 mg sodium, 24 g carbohydrates (4 g fiber, 17 g sugars), 25 g protein
Exchanges: 1 vegetable, 1 fruit, 3 lean meat
