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Diabetes Quick Fix: Herb Crusted Pork Tenderloin with Linguine and Green Beans

Linda Gassenheimer, Tribune News Service on

Published in Variety Menu

Fresh rosemary and garlic coat this pork tenderloin as it roasts in the oven. The oven does the work while you make the linguine and green beans.

Frozen green beans are used in the linguine dish. Frozen vegetables can be a good choice when they are picked at their peak and immediately frozen. Keep some on hand for other meals.

Helpful Hints:

Dried whole wheat linguine can be used. Boil it for 5 minutes, add the green beans and continue to boil 3 minutes or until the linguine is cooked.

Countdown:

Preheat oven to 400 degrees.

Place water for pasta on to boil.

Make pork.

Make linguine.

Herb Crusted Pork Tenderloin

Recipe by Linda Gassenheimer

3/4 pound pork tenderloin

1/2 tablespoon olive oil

2 garlic cloves crushed

2 tablespoons chopped fresh rosemary

1/8 teaspoon freshly ground black pepper

 

Preheat oven to 400 degrees. Line a large baking tray with foil. Remove visible fat from the pork. Place the pork on the baking sheet and brush with olive oil. Press garlic and rosemary into the pork on all sides. Roast pork for 25 to 30 minutes or until a meat thermometer reads 145 degrees. Slice the pork and serve with the linguine and green beans.

Yield 2 servings.

Linguine and Green Beans

Recipe by Linda Gassenheimer

1/4 pound fresh whole wheat linguine

1/2 pound frozen green beans cut into 1-inch pieces

1 tablespoon olive oil

1/4 teaspoon salt

Bring a large saucepan filled with water to a boil. Add the linguine and green beans. Boil for 3 to 4 minutes. Remove 2 tablespoons of water to a bowl. Add the olive oil and salt to the bowl. Drain the linguine and green beans and add to the bowl. Toss well.

Yield 2 servings.

Per serving for meal: Calories 510, Fat 13 g, Saturated Fat 2.7 g, Monounsaturated Fat 5.5 g, Sodium 390 mg, Cholesterol 110 mg, Carbohydrate 52 g, Fiber 6 g, Sugars 5 g, Protein 45 g, Potassium 1060 mg, Phosphorus 575 g

Exchanges: 2 1/2 starch, 2 nonstarchy vegetable, 5 lean protein, 1 fat

Shopping List:

To buy: 3/4 pound pork tenderloin, 1 bunch fresh rosemary, 1 package whole wheat linguine and 1 package frozen green beans

Staples: olive oil, garlic, salt and black peppercorns


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