Glazed Pork Tenderloin Medallions
by Marjorie Sawicki, MS RD LDN
Servings: 4 (1 medallion Per Serving)
Prep Time: 5
Cook Time: 10
| Nutrition Facts |
| Serving Size 1 medallion |
| | | | |
| Amount per serving |
| Calories 200 | |
| % Daily Value* |
| Total Fat 4g | |
| | Saturated Fat 1.5g | |
| Cholesterol 75mg | |
| Sodium 170mg | |
| Total Carbohydrate 13g | |
| | Dietary Fiber 0g | |
| Protein 24g | |
| |
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs. |
Not just for company, this quick-cooking and low-fat pork dish is great for families in a hurry. Substitute your favorite fruit marmalade in place of the spring onion jelly.
Ingredients
1 pount pork tenderloin, trimmed of excess fat
vegetable cokking spray
1 teaspooon salt-free lemon pepper
1/2 cup spring onion jelly, or apricot or orange marmalade
1 tablespoon mirin (sweet rice wine)
Directions
- Slice the pork into four pieces and season with the lemon pepper.
- Coat a large nonstick skillet with cooking spray; heat over medium-high heat.
- Add the pork and cook 4 minutes on each side or until a thermometer inserted into the pork registers 160° F (the meat will be slightly pink).
- Add the jelly or preserves and mirin to the skillet; stir to make a glaze, about 1 minute. Spoon the glaze over the pork.
Cooking Tip
To round out the meal, cook up instant rice and microwave frozen broccoli. Serve canned peaches (packed in juice) for dessert.