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Pork Tenderloin with Roasted Apple - Delicious Decisions

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Pork Tenderloin with Roasted Apple - Delicious Decisions

Nutrition Facts

Pork Tenderloin with Roasted Apple - Delicious Decisions
CaloriesCalories
232 Per Serving
ProteinProtein
25g Per Serving
FiberFiber
2g Per Serving
×
Calories 232
Total Fat 8.5 g
Saturated Fat 2.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.5 g
Monounsaturated Fat 4.5 g
Cholesterol 75 mg
Sodium 269 mg
Total Carbohydrate 14 g
Dietary Fiber 2 g
Sugars 10 g
Protein 25 g

Dietary Exchanges
1 fruit, 3 lean meat

Ingredients

Servings   4  

  • Cooking spray
  • 1 tsp. chopped, fresh rosemary (divided use)
  • 1/2 tsp. chopped, fresh rosemary (divided use)
  • 1/2 tsp. garlic powder
  • 1/2 tsp. pepper (divided use)
  • 1/8 tsp. pepper (divided use)
  • 1/4 tsp. salt (divided use)
  • 1/8 tsp. salt (divided use)
  • 1 lb. pork tenderloin (all visible fat discarded)
  • 1 tsp. canola or corn oil
  • 2 tsp. canola or corn oil, divided use
  • 1 medium to large tart green apple (about 8 ounces), such as Granny Smith, cut into 8 wedges
  • 1 medium onion, cut into 8 wedges
  • 2 tsp. sugar

Directions

Tip: Click on step to mark as complete.

  1. Preheat the oven to 425掳F. Line a rimmed baking sheet with aluminum foil. Lightly spray the foil with cooking spray.
  2. In a small bowl, stir together 1 teaspoon rosemary, the garlic powder, 1/2 teaspoon pepper, and 1/4 teaspoon salt. Sprinkle all over the pork. Using your fingertips, gently press the mixture so it adheres to the pork.
  3. In a large nonstick skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the pork for 4 minutes, or until richly browned on the bottom. Turn over. Cook for 2 minutes, or until golden brown. Transfer to the baking sheet.
  4. Roast for 15 minutes. Arrange the apple and onion around the pork. Lightly spray the apple and onion with cooking spray. Sprinkle the sugar over the apple and onion.
  5. Roast for 5 minutes, or until the pork registers 145掳F on an instant-read thermometer and is slightly pink in the center, and the apple and onion are tender-crisp.
  6. Transfer the pork to a cutting board. Let stand for 3 minutes, or until the desired doneness. Cut crosswise into slices.
  7. Keeping the apple mixture on the foil, stir in the remaining 2 teaspoons oil, 1/2 teaspoon rosemary, 1/8 teaspoon pepper, and 1/8 teaspoon salt. Serve the apple mixture with the pork.

Tip:

Serving size 3 ounces pork and 1/2 cup apple mixture


 
This recipe is reprinted with permission from 蜜芽传媒 Go Fresh. Copyright © 2014 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 Roasted Apple - Delicious Decisions
CaloriesCalories
232 Per Serving
ProteinProtein
25g Per Serving
FiberFiber
2g Per Serving
×
Calories 232
Total Fat 8.5 g
Saturated Fat 2.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.5 g
Monounsaturated Fat 4.5 g
Cholesterol 75 mg
Sodium 269 mg
Total Carbohydrate 14 g
Dietary Fiber 2 g
Sugars 10 g
Protein 25 g

Dietary Exchanges
1 fruit, 3 lean meat

Ingredients

Servings   4  

  • Cooking spray
  • 1 tsp. chopped, fresh rosemary (divided use)
  • 1/2 tsp. chopped, fresh rosemary (divided use)
  • 1/2 tsp. garlic powder
  • 1/2 tsp. pepper (divided use)
  • 1/8 tsp. pepper (divided use)
  • 1/4 tsp. salt (divided use)
  • 1/8 tsp. salt (divided use)
  • 1 lb. pork tenderloin (all visible fat discarded)
  • 1 tsp. canola or corn oil
  • 2 tsp. canola or corn oil, divided use
  • 1 medium to large tart green apple (about 8 ounces), such as Granny Smith, cut into 8 wedges
  • 1 medium onion, cut into 8 wedges
  • 2 tsp. sugar

Directions

Tip: Click on step to mark as complete.

  1. Preheat the oven to 425掳F. Line a rimmed baking sheet with aluminum foil. Lightly spray the foil with cooking spray.
  2. In a small bowl, stir together 1 teaspoon rosemary, the garlic powder, 1/2 teaspoon pepper, and 1/4 teaspoon salt. Sprinkle all over the pork. Using your fingertips, gently press the mixture so it adheres to the pork.
  3. In a large nonstick skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the pork for 4 minutes, or until richly browned on the bottom. Turn over. Cook for 2 minutes, or until golden brown. Transfer to the baking sheet.
  4. Roast for 15 minutes. Arrange the apple and onion around the pork. Lightly spray the apple and onion with cooking spray. Sprinkle the sugar over the apple and onion.
  5. Roast for 5 minutes, or until the pork registers 145掳F on an instant-read thermometer and is slightly pink in the center, and the apple and onion are tender-crisp.
  6. Transfer the pork to a cutting board. Let stand for 3 minutes, or until the desired doneness. Cut crosswise into slices.
  7. Keeping the apple mixture on the foil, stir in the remaining 2 teaspoons oil, 1/2 teaspoon rosemary, 1/8 teaspoon pepper, and 1/8 teaspoon salt. Serve the apple mixture with the pork.

Tip:

Serving size 3 ounces pork and 1/2 cup apple mixture


 
This recipe is reprinted with permission from 蜜芽传媒 Go Fresh. Copyright © 2014 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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