FAB: When good is good for you #Publix4Pork

I  can list on one hand the things that are both GOOD and GOOD FOR YOU. Most of what comes to mind are things like laying out in the sun (not that great for you), a hot fudge sundae (definitely not good for you), buying a pair of Christian Louboutin shoes (Love them, can’t afford them & my feet kill  me when I wear them). The list could go on and on, but there are a few things that do fit the bill.

• Relaxing with a wonderful book – feeds the mind
• Keeping a journal – cathartic and  no one has to see it
• A great meal that’s still healthy – like pork tenderloin

Publix and the  National Pork Council have challenged me to create good and good for you dishes from Pork for the next four week. As you know, I’m dieting, and surprisingly pork fits nicely into my plan. Tonight I’m having my son over for our first meal together since returning from Sundance.  When I returned the cupboard was BARE, so I drove to our neighborhood Publix and bought the ingredients for this wonderful, yet still healthy meal. I don’t like fussing in the kitchen, it’s just not my style. My time is better spent enjoying time with my family and guests, which is why I’m making a VERY quick meal. I was torn between the Pork Tenderloin with Apricot Glaze (a dish I make WAY too often) and the Sautéed Pork Tenderloin Medallions with Lemon-Garlic Sauce. I decided on trying something new….

Sautéed Pork Tenderloin Medallions with Lemon-Garlic Sauce – courtesy of the National Pork Board

Prep time is 10 minutes and the cook time is 10 minutes.

INGREDIENTS

•  pork tenderloin, (1 pound), trimmed
• 1/4 teaspoon salt , divided
• 1/4 teaspoon plus 1/8 teaspoon black pepper, divided
• 2 teaspoons olive oil, divided
• 2 cloves garlic , minced
• 1/2 cup dry white wine, (for non-alcoholic, substitute low-sodium chicken broth)
• 1/2 cup chicken broth, low-sodium
• Grated zest and 1 tablespoon lemon juice , from 1 lemon
• 1 tablespoon fresh parsley, chopped, OR or 1 1/2 teaspoons chopped fresh sage or rosemary*

 DIRECTIONS

Cut pork into 12 slices, about 1-inch thick. Sprinkle pork on all sides with 1/8 teaspoon of the salt and 1/4 teaspoon of the pepper. Heat 1 teaspoon of the oil in a large heavy skillet over medium-high heat. Add the pork and cook, turning once, until the pork is well browned and internal temperature reaches 145 degrees F, about 1 1/2 minutes on each side. Transfer pork to serving platter and cover to keep warm.

Add the remaining 1 teaspoon oil to skillet. Add garlic and cook, stirring constantly, until garlic is fragrant, about 30 seconds. Add the wine and broth. Increase heat to high and cook, stirring to scrape up the browned bits from the bottom of the skillet, until the liquid is reduced by two thirds, about 5 minutes.

Remove the skillet from the heat and stir in the remaining 1/8 teaspoon salt, remaining 1/8 teaspoon pepper, the lemon zest and juice, and the parsley. Serve the pork medallions drizzled with the sauce (makes a generous 1/3 cup; about 1 1/2 tablespoons per serving).

*To substitute fresh herbs with dried herbs, use 1 1/2 teaspoons dried parsley or 3/4 teaspoon dried sage, or 3/4 teaspoon dried rosemary

Makes 4 servings

NUTRITION

• Calories: 150 calories – see…told you it was good for you
• Protein: 24 grams
• Fat: 5 grams
• Sodium: 220 milligrams
• Cholesterol: 75 milligrams
• Saturated Fat: 1 grams
• Carbohydrates: 1 grams
• Fiber: 0 grams