Healthy Recipes

Pork Tenderloin With Dried Fruit Chutney
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Servings: 2
Ingredients and Preparation
Ingredients Measures
Pork tenderloin, visible fat trimmed 1-pound
Olive oil 4 teaspoons
Salt ½ teaspoon
Freshly ground pepper to taste
Balsamic vinegar ¼ cup
Brown sugar 2 tablespoons
Dried cherries (or other dried fruit) ¼ cup
Chopped dried apricots (or other dried fruit) ¼ cup
Zest of 1 orange (about 1 teaspoon orange zest)
Juice of 1 orange
Ground cinnamon ¼ teaspoon


Directions
  1. Preheat oven to 350°F.
  2. Place pork in a roasting pan, rub with salt and pepper, and drizzle with olive oil. Roast about 35-45 minutes, until meat thermometer inserted into the thickest part of the tenderloin registers 160°F. Let rest 5 minutes before serving.
  3. Meanwhile, combine vinegar, sugar, dried fruit, orange zest, orange juice, and cinnamon in a small saucepan over medium-high heat. Bring to a boil, and then reduce heat to low and gently simmer, stirring occasionally, about 10-15 minutes, until thick. Keep the mixture warm by covering it until time to serve.
  4. Top pork with chutney and serve.

Exchanges
3 lean meats; 1 fat; 0.5 fruit

Side Suggestions: Zucchini and Carrot Julienne
Cut 1 small zucchini and 1 small peeled carrot into 2-inch julienne (very thin) strips. Heat 2 teaspoons olive oil over medium-high heat in a medium nonstick skillet. Cook about 5 minutes, until vegetables are tender (they should retain their shape and some of their crispness). Season with ¼ teaspoon salt and freshly ground pepper to taste. Nutrition Info (for ½ of recipe): 61 calories; 5 g carbohydrate; 1 g protein; 4.5 g fat (0.5 g sat); 1.5 g fiber; 158 mg sodium. Exchanges: 1 vegetable; 1 fat.


Nutrition Facts
Serving Size ¼ of recipe
Calories 245
Total Fat 8.5 g
Saturated Fat 2 g
Sodium 351 mg
Total Carbohydrate 18 g
Dietary Fiber 1.5 g
Protein 25 g
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