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Pork Tenderloin with Cranberry Salsa - Delicious Decisions

no fad diet cookbook
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Pork Tenderloin with Cranberry Salsa - Delicious Decisions

Nutrition Facts

Pork Tenderloin with Cranberry Salsa - Delicious Decisions
CaloriesCalories
206 Per Serving
ProteinProtein
24g Per Serving
FiberFiber
2g Per Serving
×
Calories 206
Total Fat 2.5 g
Saturated Fat 1.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.0 g
Monounsaturated Fat 1.0 g
Cholesterol 74 mg
Sodium 207 mg
Total Carbohydrate 21 g
Dietary Fiber 2 g
Sugars 17 g
Protein 24 g

Dietary Exchanges
3 very lean meat, 1 1/2 fruit

Ingredients

Servings   4  

Pork

  • 1 lb. pork tenderloin (all visible fat discarded)
  • 1/4 tsp. paprika
  • 1/4 tsp. salt
  • 1/4 tsp. pepper
  • 1/8 tsp. garlic powder

Salsa

  • 1 cup chopped, fresh pineapple OR
  • 1 cup canned pineapple chunks (packed in their own juice, drained)
  • 1/2 cup dried sweetened cranberries
  • 1/4 cup finely chopped red onion
  • 1 medium poblano pepper (seeds and ribs discarded, finely chopped)
  • 1 tsp. grated, peeled gingerroot
  • 1/2 tsp. ground cinnamon

Directions

Tip: Click on step to mark as complete.

  1. Preheat the oven to 425°F.
  2. Place the pork on a baking sheet, tucking the narrow end under so the pork is an even thickness.
  3. In a small bowl, stir together the remaining ingredients. Sprinkle over the pork. Using your fingertips, gently press the mixture so it adheres to the pork.
  4. Bake for 20 to 25 minutes, or until the pork registers 150掳F on an instant-read thermometer. Transfer to a cutting board. Let stand for about 5 minutes before slicing. The pork will continue to cook during the standing time, reaching about 160掳F. It should be a little pink in the center. Serve with the salsa on the side.

Cooking Tip: For a milder dish or if poblanos are not available, use a medium green bell pepper instead. If you’d still like a little heat, add 1/8 teaspoon dried red pepper flakes to the salsa.

Tip: Serving size 3 ounces pork and 1/2 cup salsa
This recipe is reprinted with permission from 蜜芽传媒 No-Fad Diet: A Personal Plan for Healthy Weight Loss, Second Edition, Copyright © 2011 by the 蜜芽传媒. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available from booksellers everywhere.

Nutrition Facts

Pork Tenderloin with Cranberry Salsa - Delicious Decisions
CaloriesCalories
206 Per Serving
ProteinProtein
24g Per Serving
FiberFiber
2g Per Serving
×
Calories 206
Total Fat 2.5 g
Saturated Fat 1.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.0 g
Monounsaturated Fat 1.0 g
Cholesterol 74 mg
Sodium 207 mg
Total Carbohydrate 21 g
Dietary Fiber 2 g
Sugars 17 g
Protein 24 g

Dietary Exchanges
3 very lean meat, 1 1/2 fruit

Ingredients

Servings   4  

Pork

  • 1 lb. pork tenderloin (all visible fat discarded)
  • 1/4 tsp. paprika
  • 1/4 tsp. salt
  • 1/4 tsp. pepper
  • 1/8 tsp. garlic powder

Salsa

  • 1 cup chopped, fresh pineapple OR
  • 1 cup canned pineapple chunks (packed in their own juice, drained)
  • 1/2 cup dried sweetened cranberries
  • 1/4 cup finely chopped red onion
  • 1 medium poblano pepper (seeds and ribs discarded, finely chopped)
  • 1 tsp. grated, peeled gingerroot
  • 1/2 tsp. ground cinnamon

Directions

Tip: Click on step to mark as complete.

  1. Preheat the oven to 425°F.
  2. Place the pork on a baking sheet, tucking the narrow end under so the pork is an even thickness.
  3. In a small bowl, stir together the remaining ingredients. Sprinkle over the pork. Using your fingertips, gently press the mixture so it adheres to the pork.
  4. Bake for 20 to 25 minutes, or until the pork registers 150掳F on an instant-read thermometer. Transfer to a cutting board. Let stand for about 5 minutes before slicing. The pork will continue to cook during the standing time, reaching about 160掳F. It should be a little pink in the center. Serve with the salsa on the side.

Cooking Tip: For a milder dish or if poblanos are not available, use a medium green bell pepper instead. If you’d still like a little heat, add 1/8 teaspoon dried red pepper flakes to the salsa.

Tip: Serving size 3 ounces pork and 1/2 cup salsa
This recipe is reprinted with permission from 蜜芽传媒 No-Fad Diet: A Personal Plan for Healthy Weight Loss, Second Edition, Copyright © 2011 by the 蜜芽传媒. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available from booksellers everywhere.

蜜芽传媒 recipes are developed or reviewed by nutrition experts and meet specific, science-based dietary guidelines and recipe criteria for a healthy dietary pattern.

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