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Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"Television was supposed to be a national park. Instead it has become a money machine. It's a commodity now, just like pork bellies."
-Fred Friendly, Television pioneer

The refrigerator light goes on...

This is a fantastic fall meal. The spices combine well with the onions and the savory pork while there's a slight sweet and tart flavor from the molasses and lemon juice. It's so quick and easy to make -- no more than 45 minutes and less of that as prep time.

This recipe might be a little spicy for some folks, but it's easy to back off on the cayenne and / or the red pepper flakes.

Currants

Most of the dried currants that are available in markets are actually small, dried seedless grapes. These were originally grown in Greece and the most prized are those from the Vostizza region. Currants from the Zante grape are common and are grown all over the world. Because they are dried grapes, currants are essentially just small raisins.

The fresh currants that sauces, jellies and Cassis are made from are berries that are in the same family as the gooseberry. These berries can be eaten raw but are more difficult to find in the market. There are red and white varieties, with a dark red berry called a black currant. The white currant ranges from a translucent pale whitish skin to pink in color.

2 tablespoons dried currants = 51 calories, 0g fat, 0g sat fat, 0g mono fat, <1g protein, 13g carbohydrates, 1mg sodium, 0mg cholesterol

4 ounces fresh currants = 64 calories, 0g fat, 0g sat fat, 0g mono fat, 2g protein, 16g carbohydrates, 1mg sodium, 0mg cholesterol


 

Spiced Pork Tenderloin



Servings = 4 | Serving size =4 ounces pork with about 3 tablespoons sauce

Cooking Time = 45 Minutes

This recipe can be multiplied by 2, 3, 4.

This recipe makes terrific leftover sandwiches.

Serve with Roasted Potatoes or Plain Mashed Potatoes or Mashed Yams or Yam Home Fries or Yam Home Fries - Low Sodium Version or Plain Mashed Potatoes - Low Sodium Version or Thick Cut Yam Fries or Thick Cut Yam Fries - Low Sodium Version

AND

Serve with Shredded Brussels Sprouts or Sauteed Spinach or Roasted Beets or Pan Grilled Broccoli or Pan Grilled Asparagus or Herbed Zucchini or Green Beans with Red Onion or Candied Carrots or Shredded Brussels Sprouts - Low Sodium Version or Zucchini with Sun Dried Tomatoes or Zucchini with Sun Dried Tomatoes - Low Sodium Version or Yellow Squash and Onions

1 Tbsp olive oil
1 large white onion
3 green onions
1/8 tsp ground nutmeg
1/8 tsp cayenne pepper
1/8 tsp red pepper flakes
1/8 tsp ground cloves
1/4 tsp paprika
1/2 tsp salt
1/4 cup bourbon
2 Tbsp blackstrap molasses
1/4 cup dried currants
1/4 cup fresh lemon juice
spray olive oil
1 lb pork tenderloin

Place olive oil in a large non-reactive skillet. Heat over medium heat and add the diced white onion and the white part of the green onions. Cook very slowly until browned.

Add the ground nutmeg, cayenne pepper, red pepper flakes, ground cloves, paprika and salt. Toss until the onions are well coated with the spices. Add the bourbon and molasses and stir.

Add the currants and lemon juice and stir gently, then turn heat to low.

Place a large skillet in the oven and preheat the oven to 425F.

When the oven is hot, spray the pan lightly with oil and add the pork tenderloin. Turn to sear on all sides and then add the sauce from the skillet. Cover the pan loosely with foil.

Reduce the heat to 350 in the oven and bake for about 30 minutes.

Remove the pan from the oven and let the pork rest for a few minutes. While it is resting, stir the tops of the green onions into the hot sauce. Serve.

Nutrition Facts

Serving size = 4 ounces pork with about 3 tablespoons sauce

Servings = 4

.

Amount Per Serving

Calories 270 Calories from Fat 66
  % Daily Value
Total Fat 7g 11%
    Saturated Fat 2g 9%
    Monounsaturated Fat 4g  
    Trans Fat 0g  
Cholesterol 74mg 25%
Sodium 355mg 15%
Total Carbohydrates 18g 6%
    Dietary Fiber 2g 9%
    Sugars 12g  
Protein 25g  
Vitamin A 6% Vitamin C 27%
Calcium 5% Iron 13%
Vitamin K 42 mcg Potassium 721 mg
Magnesium 56 mg