Health & Spirit

Nutrition News: Meal Replacements for Weight Loss

Charlyn Fargo on


Here's a recipe for Sauteed Pork Tenderloin Medallions with Lemon from the National Pork Board. At 150 calories, it fits the bill for a low calorie dinner. Serve it with whole wheat linguine or brown jasmine rice and broccoli or spinach.

Sauteed Pork Tenderloin Medallions with Lemon

1 pork tenderloin (1 pound) trimmed

1/4 teaspoon salt, divided

1/4 teaspoon plus 1/8 teaspoon black pepper, divided

2 teaspoons olive oil, divided

2 cloves garlic, minced

1/2 cup chicken broth, low-sodium


1/2 cup dry white wine

Grated zest and 1 tablespoon lemon juice from 1 lemon

1 tablespoon fresh parsley, chopped

Cut pork into 12 slices, about 1-inch thick. Sprinkle pork on all sides with 1/8 teaspoon salt and 1/4 teaspoon pepper. Heat 1 teaspoon oil in a large heavy skillet over medium-high heat. Add the pork and cook, turning once, until the pork is well browned and reaches a temperature of 145 degrees, about 1 1/2 minutes per side. Transfer pork to serving platter and cover to keep warm. Add the remaining 1 teaspoon oil to skillet. Add garlic and cook, stirring until garlic is fragrant, about 30 seconds. Add the wine. Increase heat to high and cook, stirring to scrape up the browned bits, until liquid is reduced by 2/3, about 5 minutes. Remove skillet from heat and stir in remaining salt and pepper, lemon zest and juice and parsley. Serve the pork medallions drizzled with the sauce. Serves 4.

Per serving: 150 calories, 24 g protein, 2 g carbohydrate, 5 g fat, 75 mg cholesterol, 0 fiber, 220 mg sodium.


Charlyn Fargo is a registered dietitian with Hy-Vee in Springfield, Ill, and a spokesperson for the Illinois Academy of Nutrition and Dietetics. For comments or questions, contact her at or follow her on Twitter @NutritionRD. To find out more about Charlyn Fargo and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate website at



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