1 teaspoon fresh thyme leaves, finely chopped
Zest/juice of 1 orange
1 pork tenderloin (about 1 lb)
Large zip-top bag
1/4 cup herb/garlic marinade and sauce
1/8 teaspoon pepper
3 tablespoons unsalted butter
1/4 teaspoon roasted garlic
1 tablespoon all purpose flour
1/3 cup pre-sliced green onions
2/3 cup reduced-sodium chicken broth
- Chop thyme. Zest/grate orange peel (no white; 1 teaspoon); squeeze orange for juice (1/3 cup).
- Cut pork into 3/4-inch-thick slices (wash hands).
- Place pork in bag; add marinade, pepper, thyme, and zest. Let stand 10 minutes (or overnight) to marinate.
- Preheat large sauté pan on medium-high 2-3 minutes. Place butter in pan, then add pork and cover; cook 3-4 minutes on each side or until pork is 145°F. Meanwhile, measure remaining ingredients and arrange near stovetop. Remove pork from pan.
- Reduce heat on pan to medium, then add garlic; cook 1 minute. Stir in flour; cook and stir 1-2 minutes or until mixture begins to brown.
- Add green onions to flour mixture; cook 1 minute. Whisk in broth and orange juice; cook 3-4 minutes, stirring continuously, or until sauce thickens.
- Return pork to pan, turning to coat with sauce; remove from heat and let stand until ready to serve.
CALORIES (per 1/4 recipe) 240kcal; FAT 13g; CHOL 80mg; SODIUM 510mg; CARB 8g; FIBER 0g; PROTEIN 23g; VIT A 8%; VIT C 20%; CALC 2%; IRON 8%
Spicy Asparagus Sauté
1 lb fresh asparagus spears
2 tablespoons extra-virgin olive oil
1/2 teaspoon kosher salt
1/4 teaspoon pepper
1/4 teaspoon cayenne pepper
- Cut 1-inch from tough root end of asparagus spears, cut into 2-inch pieces.
- Preheat large sauté pan on medium-high 2–3 minutes. Combine remaining ingredients in medium bowl. Add asparagus and toss to coat.
- Place asparagus (including oil) in pan; cook 4–5 minutes or until tender. Serve.
CALORIES (per 1/4 recipe) 80kcal; FAT 7g; CHOL 0mg; SODIUM 140mg; CARB 5g; FIBER 2g; PROTEIN 3g; VIT A 15%; VIT C 10%; CALC 2%; IRON 15%
- Complete your meal with white rice, dinner rolls, and coconut cream pie for dessert.
- When cooking the asparagus, use a sauté pan large enough that the asparagus are not crowded. This will keep them from stewing and losing their crispness.
Recipe Version pork0041