A tangy, Dijon mustard sauce flavors juicy, tender pork in this French-style dinner. Bell peppers and tomatoes tossed with penne pasta complete this quick meal.
For this recipe, the pork is butterflied for faster cooking. It is easy to do or ask the butcher to butterfly it for you. Simply, cut almost through the pork lengthwise. Do not cut all of the way through. Open it like a book. Then cut it in half crosswise to make two portions. Pork tenderloin is very lean. The secret to keeping it moist is to sear it on each side to lock in the juices.
-- Any type of pasta can be used.
-- Boneless pork chops can be substituted for pork tenderloin.
-- Cook pork until a meat thermometer reads 145 degrees.
-- Diced fresh tomatoes and green bell pepper can be found in the produce section of the supermarket.
-- Minced garlic can be found in jars in the produce or condiment sections of the supermarket.
-- Place water for penne on to boil.
-- Cook pasta.
-- Mix Dijon sauce ingredients.
-- Make pork dish.
To buy: 3/4 pound pork tenderloin, 1 container nonfat, plain yogurt, 1 jar Dijon mustard, 1 box whole wheat penne pasta, 1 container fresh diced tomatoes, 1 container fresh diced bell peppers (any color).
Staples: reduced fat mayonnaise, olive oil spray, olive oil, minced garlic, salt, black peppercorns.
3/4 pound pork tenderloin
2 tablespoons Dijon mustard
2 tablespoons nonfat, plain yogurt
2 tablespoons reduced fat mayonnaise
Olive oil spray
Remove visible fat from pork. Cut pork almost in half lengthwise and open like a book. Cut pork in half crosswise to make 2 portions. Mix the mustard, yogurt and mayonnaise together and set aside. Heat a nonstick skillet over medium-high heat and spray with olive oil spray. Add the pork and saute 4 minutes, turn, and saute 4 more minutes. A meat thermometer should read 145 degrees. Remove pork to a plate and remove the skillet from the heat. Add the sauce to the skillet and stir to dissolve brown bits in skillet. Spoon sauce over pork.
Yield 2 servings.
Nutritional analysis per serving: 268 calories, 97 calories from fat, 10.7 g total fat, 2.2 g saturated fat, 4 g monounsaturated fat, 113 mg cholesterol, 375 mg sodium, 3.6 carbohydrate, 0.5 g dietary fiber, 0.8 g sugars, 37.3 g protein
Exchanges: 5 lean meat, 1 fat
RED PEPPER AND TOMATO PENNE
1/4 pound whole wheat penne pasta, (about 1 1/4 cups)
1 1/2-cups fresh diced tomatoes
1 1/2-cups fresh diced bell peppers (any color)
1 teaspoon minced garlic
2 teaspoons olive oil
Salt and freshly ground black pepper
Fill a large saucepan with 3 quarts water and bring to a boil. Add the pasta and boil 9 minutes. Add tomatoes, peppers and garlic to the saucepan. Remove 2 tablespoons cooking water to a bowl. Drain pasta and vegetables. Add olive oil to the bowl. Mix well. Add pasta and vegetables to the bowl. Add salt and pepper to taste. Toss well.
Yield 2 servings.
Nutritional analysis per serving: 289 calories, 52 calories from fat, 5.8 g total fat, 0.9 g saturated fat, 3.4 g monounsaturated fat, 0 mg cholesterol, 16 mg sodium, 54.2 g carbohydrate, 8.3 g dietary fiber, 8.4 g sugars, 10.7 g protein
Exchanges: 3 starch, 1 vegetable, 1/2 fat
(From "Mix 'n' Match Meals in Minutes for People with Diabetes" by Linda Gassenheimer, published by the American Diabetes Association. Reprinted with permission from The American Diabetes Association. Gassenheimer's latest book is "Delicious One-Pot Dishes," published by the American Diabetes Association. To order either book call 1-800-232-6733 or order online at www.shopdiabetes.org)
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