Pork tenderloin is the star of this quick dinner. True to its name, it’s naturally tender and juicy, and because it’s so lean it cooks in just a few minutes. The pork is served over a bed of spaghetti tossed with fresh arugula, whose peppery bite adds a bright, fresh contrast. Thin slices of Parmesan melt gently over the pork, adding a rich, nutty finish to the dish.

For an easy way to create Parmesan slices instead of grated cheese, simply use a potato peeler to shave thin strips directly from the wedge.

HELPFUL HINTS:

Pork loin chops can be used instead of pork tenderloin.

Spinach can be added to the spaghetti instead of arugula.

COUNTDOWN:

Prepare ingredients.

Place water for spaghetti on to boil.

While spaghetti boils, make pork.

SHOPPING LIST:

To buy: 3/4 pound boneless pork tenderloin, 1 can olive oil spray, 1 package whole wheat spaghetti ( 3 ounces needed), 1 package frozen diced onion, 1 jar minced garlic, 1 bottle tomato sauce, 1 piece Parmesan cheese, 1 container washed arugula,

Staples: olive oil, salt and black peppercorns.

Pork Parmesan

Recipe by Linda Gassenheimer

3/4 pound boneless pork tenderloin

olive oil spray

1 1/2-cups frozen diced onion

2 teaspoons minced garlic

1 1/2-cups tomato sauce

1/2 cup Parmesan cheese slices.

Salt and freshly ground black pepper

Remove visible fat from the pork tenderloin. Cut 2-inch slices from the tenderloin. Place them on a mat and cover them with plastic wrap or parchment paper. Pat the slices down to about 1/2-inch thick. This can be done with a meat bat or bottom of a heavy skillet. Heat a large-size nonstick skillet over medium-high heat and spray with olive oil spray. Add the pork, onion and garlic. Brown pork 3 minutes. Turn pork over and brown second side of pork 3 minutes. Add the tomato sauce. Bring to a gentle simmer. Place sliced Parmesan cheese over pork and cover with a lid. Simmer 2 minutes, do not boil. The cheese will melt on the pork. A meat thermometer should read 145 degrees. Add salt and pepper to taste.

Yield 2 servings.

Per serving: 397 calories (27 percent from fat), 11.9 g fat (4.5 g saturated, 4.2 g monounsaturated), 125 mg cholesterol, 45.4 g protein, 28.8 g carbohydrates, 5.0 g fiber, 478 mg sodium.

Spaghetti with Peppery Arugula

Recipe by Linda Gassenheimer

3 ounces whole wheat spaghetti

4 cups prewashed arugula

2 teaspoons olive oil

Salt and freshly ground black pepper

Bring a large pot 3/4 full of water to a boil and add spaghetti. Cook 9 minutes add arugula and drain. Add oil toss well. Add salt and pepper to taste. Divide in half and serve with the pork.

Yield 2 servings.

Per serving: 200 calories (27 percent from fat), 6.0 g fat (0.9 g saturated, 2.3 g monounsaturated), no cholesterol, 6.9 g protein, 32.7 g carbohydrates, 4.5 g fiber, 13 mg sodium.

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