Pork, chutney make perfect pair



October brings an array of fruits and nuts to market — particularly, fresh apples.

Each type of apple has its own special qualities. Golden Delicious apples, when cut, stay white longer than other varieties. They also hold their shape when cooked. I use them here in a fresh-apple chutney served with pork tenderloin. This spicy chutney is easy to make.

The cinnamon, salt and pepper rub for the pork is a perfect blend of flavors with the apple chutney. Complete this quick autumn dinner with rice tossed with some walnuts, parsley and olive oil.

This meal contains 612 calories with 20 percent of calories from fat.

Autumn Spice-Rubbed Pork

Makes 2 servings.

For chutney:

2 medium golden delicious apples, cored and cut into 1/4-inch cubes (2 cups)

2 tablespoons sugar

1/2 cup red wine

2 tablespoons apple cider vinegar

1/2 teaspoon ground ginger

1/8 teaspoon ground cloves

For pork:

3/4 pound pork tenderloin

1 teaspoon freshly ground black pepper

1 teaspoon ground cinnamon

1/2 teaspoon salt

For chutney: Wash apples, do not peel, quarter and remove cores. Cut into 1/4-inch cubes. Place cubes in a small saucepan with sugar, red wine, cider vinegar, ground ginger and ground cloves. Bring to a simmer over medium-high heat and lower heat to medium. Let cook gently 5 to 6 minutes or until sauce begins to thicken. Serve with pork.

For Pork: Preheat broiler. Line a baking tray with foil. Remove visible fat from pork and cut in half lengthwise. Do not cut all the way through. Open like a book. Mix black pepper, cinnamon and salt together. Rub spice mixture onto pork making sure all sides are covered. Place on baking tray. Broil about 5 inches from heat for 7- 10 minutes. A meat thermometer should read 145 degrees. Slice and serve with apple chutney.

Per serving: 360 calories (10 percent from fat), 4.0 g fat (1.3 g saturated, 1.4 g monounsaturated), 108 mg cholesterol, 36.2 g protein, 33.5 g carbohydrates, 4.1 g fiber, 676 mg sodium.

Walnut Rice

Makes 2 servings.

1 package microwaveable brown rice to make 1 1/2 cups cooked rice

1 teaspoon olive oil

2 tablespoons chopped walnuts

1/4 cup chopped fresh parsley (optional)

Salt and freshly ground black pepper

Cook rice according to package instructions. Measure 1 1/2 cups and set aside the remaining rice for another dinner. Add the olive oil, walnuts, parsley and salt and pepper to taste.

Per serving: 252 calories (34 percent from fat), 9.6 g fat (1.1 g saturated, 3.1 g monounsaturated), no cholesterol, 5.1 g protein, 30.7 g carbohydrates, 2.2 g fiber, 16 mg sodium.