Pork Medallions With Cranberry Mustard Sauce
Makes 2 servings.
3/4 pound pork tenderloin
Olive oil spray
Salt and freshly ground black pepper
1/2 cup orange juice
2 tablespoons brown sugar
1 tablespoon Dijon mustard
1/2 cup fresh cranberries
Remove visible fat from pork and cut into 1-inch slices. Cover the slices with plastic wrap and flatten the medallions to about 1/2-inch with the bottom of a skillet or the palm of your hand. Heat a nonstick skillet over medium-high heat and spray with olive oil spray. Brown medallions for 3 minutes, turn and salt and pepper cooked side. Brown second side 2 minutes and remove to a plate. A meat thermometer should read 145 degrees. Add orange juice into skillet; scrape up any brown bits. Add the brown sugar, mustard and cranberries. Stir to dissolve sugar; simmer 2 to 3 minutes. The cranberries will burst (pop). Mash them with a spoon and stir to make a smooth sauce. Add salt and pepper to taste.
Per serving: 297 calories (17 percent from fat), 5.7 g fat (1.4 g saturated, 2.6 g monounsaturated), 108 mg cholesterol, 36.6 g protein, 23.6 g carbohydrates, 1.4 g fiber, 181 mg sodium.
Caraway Scented Noodles
Makes 2 servings.
1/4 pound egg noodles or fettuccine
1/2 tablespoon olive oil
1/2 tablespoon caraway seeds
Salt and freshly ground black pepper
Bring a large pot of water to a boil. Cook noodles according to package directions; drain. Place in serving bowl and toss with the oil, caraway seeds and salt and pepper to taste.
Per serving: 192 calories (22 percent from fat), 4.6 g fat (0.8 g saturated, 3.0 g monounsaturated), 9 mg cholesterol, 7.3 g protein, 30.8 g carbohydrates, 1.6 g fiber,114 mg sodium.-