Roasted Pork Tenderloin Medallions with Dried Cranberry Sauce
A tablespoon of grape jelly helps thicken the tangy-sweet sauce. Tenderloin is lean and juicy when properly prepared. Use a meat thermometer to avoid overcooking.
Pork:
1 teaspoon dried sage
1 teaspoon dried thyme
3/4 teaspoon salt
1/2 teaspoon freshly ground black pepper
1 (1-pound) pork tenderloin, trimmed
Cooking spray
Sauce:
1 cup fat-free, less-sodium chicken broth
1 cup dried cranberries
1/2 cup cranberry juice cocktail (such as Ocean Spray)
1 tablespoon grape jelly
Preheat oven to 400°.
To prepare pork, combine first 4 ingredients; rub evenly over pork.
Heat a large ovenproof nonstick skillet over medium-high heat. Coat pan with cooking spray. Add pork; cook 4 minutes on each side or until browned. Place pan in oven; cook pork at 400° for 12 minutes or until a meat thermometer registers 160° (slightly pink). Place pork on a cutting board; keep warm.
To prepare sauce, add the chicken broth, dried cranberries, and juice to pan; bring to a boil, scraping pan to loosen browned bits. Stir in jelly; cook 8 minutes or until mixture is slightly thick, stirring occasionally. Cut the pork into (1/2-inch) slices. Serve with sauce.
Yield: 4 servings (serving size: 3 ounces pork and 1/4 cup sauce)
NUTRITION PER SERVING
CALORIES 282(20% from fat); FAT 6.3g(sat 2.2g,mono 2.8g,poly 0.7g); PROTEIN 24g; CHOLESTEROL 75mg; CALCIUM 21mg; SODIUM 596mg; FIBER 2.1g; IRON 2.1mg; CARBOHYDRATE 33.6g
A tablespoon of grape jelly helps thicken the tangy-sweet sauce. Tenderloin is lean and juicy when properly prepared. Use a meat thermometer to avoid overcooking.
Pork:
1 teaspoon dried sage
1 teaspoon dried thyme
3/4 teaspoon salt
1/2 teaspoon freshly ground black pepper
1 (1-pound) pork tenderloin, trimmed
Cooking spray
Sauce:
1 cup fat-free, less-sodium chicken broth
1 cup dried cranberries
1/2 cup cranberry juice cocktail (such as Ocean Spray)
1 tablespoon grape jelly
Preheat oven to 400°.
To prepare pork, combine first 4 ingredients; rub evenly over pork.
Heat a large ovenproof nonstick skillet over medium-high heat. Coat pan with cooking spray. Add pork; cook 4 minutes on each side or until browned. Place pan in oven; cook pork at 400° for 12 minutes or until a meat thermometer registers 160° (slightly pink). Place pork on a cutting board; keep warm.
To prepare sauce, add the chicken broth, dried cranberries, and juice to pan; bring to a boil, scraping pan to loosen browned bits. Stir in jelly; cook 8 minutes or until mixture is slightly thick, stirring occasionally. Cut the pork into (1/2-inch) slices. Serve with sauce.
Yield: 4 servings (serving size: 3 ounces pork and 1/4 cup sauce)
NUTRITION PER SERVING
CALORIES 282(20% from fat); FAT 6.3g(sat 2.2g,mono 2.8g,poly 0.7g); PROTEIN 24g; CHOLESTEROL 75mg; CALCIUM 21mg; SODIUM 596mg; FIBER 2.1g; IRON 2.1mg; CARBOHYDRATE 33.6g
