Here is a no fuss dinner that hits all the right stuff. Add a whole grain side dish and you will have a complete and calory-wise meal!
Ingredients
- Olive oil 2 Tbsp (30 ml)
- Pork tenderloins 2 units (3/4 lb/375 g each)
- Dried rosemary 1 tsp (5 ml)
- Dried leaf thyme ½ tsp (2 ml)
- Pepper ¼ tsp (1 ml)
- Ontario carrots 6 medium
- Apple cider or juice 1 cup (250 ml)
- Sherry or brown sugar 2 Tbsp (30 ml)
Directions
- Heat oil in wide frying pan over medium heat.
- Sprinkle tenderloins with rosemary, thyme, and pepper, pressing into meat to evenly coat. Add to hot oil and evenly and lightly brown pork, turning often, about 9 minutes.
- Peel carrots and slice lengthwise into sixths, or eighths if large; cut into 1 ½ inch (4 cm) pieces.
- Push tenderloins to side of pan and stir to loosen browned bits from bottom. Spread carrots out in pan. Place pork on top of carrots and pour cider over all.
- Cover and cook over medium heat turning meat at least once, for 10 to 12 minutes or until meat thermometer registers 160º to 170°F (70º to 75°C) and meat feels springy to the touch.
- Remove tenderloins to cutting board and cover to keep warm.
- Turn heat to medium-high and boil juice, stirring frequently, until carrots are tender and most of the liquid has evaporated. Then stir in sherry, if using. Or taste and stir in 1 to 2 Tbsp (15 to 25 ml) sugar as needed.
- Turn into centre of platter. Slice pork into medallions and arrange around carrots.
Nutrition Information per serving:
Calories: 371 kcal
Fat: 13 g
Protein: 42 g
Carbohydrate: 21 g
Fibre: 3 g
Sodium: 150 mg
Iron: 3 mg
Calcium: 57 mg
This recipe can be found along with many others at Unlock Food, which is provided by Dieticians of Canada.
