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Glazed Pork Tenderloin Medallions

by Marjorie Sawicki, MS RDN 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 pound pork tenderloin, trimmed of excess fat
vegetable cooking spray
1 teaspoon salt-free lemon pepper
1/2 cup spring onion jelly, or apricot or orange marmalade
1 tablespoon mirin (sweet rice wine)

Directions

  1. Slice the pork into four pieces and season with the lemon pepper.
  2. Coat a large nonstick skillet with cooking spray; heat over medium-high heat.
  3. 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).
  4. 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.
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About the author:

Marjorie A Sawicki MS RDN LDN

Marjorie Sawicki, MS RDN LDN


Topics


Themes


Themes

  • Cook healthy

    Involve your child in the cutting, mixing and preparation of all meals. Even a snack can be healthy.

  • Eat right

    Sit down together as a family to enjoy a wonderful meal and the opportunity to share the day's experiences with one another.

  • Shop smart

    To encourage a healthy lifestyle, get your children involved in selecting the food that will appear at the breakfast, lunch or dinner table.


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