Food Security and Sustainability
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.
1 pound pork tenderloin, trimmed of excess fat
Vegetable cooking spray
1 teaspoon salt-free lemon pepper
½ cup spring onion jelly, or apricot or orange marmalade
1 tablespoon mirin (sweet rice wine)
Before you begin: Wash your hands.
- 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.
To round out the meal, cook up instant rice and microwave frozen broccoli. Serve canned peaches (packed in juice) for dessert.
Serving size: 1 medallion
Calories: 200; Total Fat: 4g; Saturated Fat: 1.5g; Cholesterol: 75mg; Sodium: 170mg; Total Carbohydrate: 13g; Dietary Fiber: 0g; Protein: 24g.
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