Healthy Recipes

Garlic-rosemary Roasted Pork Tenderloin
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Servings: 2
Ingredients and Preparation
Ingredients Measures
Pork tenderloin 10 ounces
Salt ¼ teaspoon
Freshly ground pepper to taste
Cooking spray
Garlic, chopped 4 cloves
Fresh rosemary 1 sprig


Directions
  1. Preheat oven to 400ºF.
  2. Season pork with salt and pepper. Coat a large nonstick skillet (preferably ovenproof) with cooking spray and place over medium-high heat. Add pork to skillet and sear until all sides are brown, about 5 minutes.
  3. Use a mortar and pestle or large knife and fork to mash garlic into a paste-like consistency. Pull rosemary leaves off sprig and crumble. Press rosemary and garlic paste into pork.
  4. Transfer pork to a roasting pan (or leave in skillet, if it is ovenproof) and roast in oven until a meat thermometer inserted into the center reads 155ºF, about 25-35 minutes.
  5. Take pork out of oven, transfer to platter, and let rest 10 minutes before serving.

Exchanges
5 lean meats

Side Suggestions: Asparagus Salad
Trim 10-12 asparagus stalks, drizzle with 2 teaspoons of olive oil, and sprinkle with 1/8 teaspoon of salt. Sauté over medium-high heat in a medium nonstick skillet coated with cooking spray for 4-6 minutes, or until asparagus reaches the desired level of doneness. Mix with 1 small seeded, chopped tomato and ¼ cup of chopped red onion. Drizzle with combined mixture of 2 tablespoons of olive oil, 1 tablespoon of lemon juice, ½ teaspoon of chopped rosemary, and 1/8 teaspoon of minced garlic. Nutrition Info (for ½ of recipe): 199 calories; 8 g carbohydrate; 3 g protein; 18 g fat; 3 g fiber; 171 mg sodium. Exchanges: 2 vegetable, 4 fats. pilaf. Prepare packaged rice pilaf as directed.


Nutrition Facts
Serving Size ½ of recipe
Calories 205
Total Fat 8 g
Saturated Fat 3 g
Sodium 362 mg
Total Carbohydrate 3 g
Dietary Fiber 0 g
Protein 30 g
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