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Special Diet Information

Coumadin® (Warfarin)
This recipe is 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.

 

"A good upbringing means not that you won't spill sauce on the tablecloth, but that you won't notice it when someone else does."
-Anton Pavlovich Chekhov, Russian Writer

The refrigerator light goes on...

This is a quick and easy, smooth and rich sauce that goes well over almost anything. I love the pork tenderloin though because it is so savory on its own and the sauce just enhances that. The key to this sauce is to not rush. It takes at least an hour to simmer and stirring occasionally and breaking up the tomatoes will help. The sauce can easily be made in advance and reheated gently.

Fat Content of Pork

Pork is now bred and processed to be much leaner. When compared to cuts of chicken, some cuts of pork are as lean or leaner. Below is a table using a skinless chicken thigh and breast as comparisons (all are based on four ounces of meat).

Nutrients Pork top loin roast Pork Sirloin chop Boneless skinless chicken thigh Boneless skinless chicken breast Center rib loin chop Pork tenderloin
Calories 160 164 135 125 172 136
Fat grams 6 7.1 4.4 1.4 7.4 3.9
Sodium mg 51 57 97 74 51 57
Saturated Fat grams 2 2.5 1.1 0.4 2.5 1.3
Cholesterol mg 62 73 94 66 62 73
Monounsaturated Fat grams 2.7 3.2 1.4 0.3 3.3 1.8

Polyunsaturated Fat grams

0.7

0.8

1.1

0.3

0.8

0.4

None of these cuts are over 200 calories and the highest amount of fat is the center cut rib chop. This is still very acceptable and considered a lean meat.


 

Roasted Pork Tenderloin with Savory Tomato Puree



Servings = 4 | Serving size =4 ounces tenderloin and 1/4 cup sauce

Cooking Time = 90 Minutes

This recipe can be multiplied by 2, 3.

This recipe keeps well for about 2 days in the refrigerator and makes great sandwiches.

Serve with Roasted Yams with Rosemary or Roasted Potatoes or Roasted Garlic Mashed Potatoes or Plain Mashed Potatoes or Plain Mashed Potatoes - Low Sodium Version or Roasted Garlic Mashed Potatoes - Low Sodium Version or Roasted Yams with Rosemary - Low Sodium Version

AND

Serve with Shredded Brussels Sprouts or Sauteed Spinach or Roasted Beets or Parmesan Squash. or Pan Grilled Broccoli or Pan Grilled Asparagus or Shredded Brussels Sprouts - Low Sodium Version or Zucchini with Sun Dried Tomatoes or Zucchini with Sun Dried Tomatoes - Low Sodium Version or Spinach and Garlic or Spinach and Garlic - Low Sodium Version or Zucchini Salad

1 15 ounce can diced tomatoes
1/2 cup low sodium chicken or vegetable broth
1/2 cup white wine
1/2 cup water
2 Tbsp orange juice
1 Tbsp extra virgin olive oil
2 cloves garllc
2 large bay leaves
fresh ground black pepper
16 ounces pork tenderloin
spray olive oil

Place the tomatoes, chicken stock, white wine, orange juice, olive oil, garlic, bay leaves, salt and thyme in a medium non-reactive sauce pan.

Heat the sauce over medium until boiling and then reduce the heat to simmer. Cook, simmering slowly, for one hour. Stir occasionally using your wooden spoon to make sure that the tomatoes are completely broken into small pieces. Be careful to not crush the garlic clove as it will be removed.

Remove the sauce from the stove and let cool for about ten minutes. Remove the garlic cloves and the bay leaves and then puree using a stick blender. Force the sauce through a fine mesh sieve.

Preheat oven to 375F. Place a large grill pan in the oven.

Sprinkle fresh ground black pepper to taste over the pork tenderloin.

Spray the grill pan lightly with olive oil. Place the seasoned tenderloin in the grill pan and return the pan to the oven. Cook for about 8 minutes and turn. Cook for another 8 - 10 minutes until the meat is just done. (You can use an instant thermometer to check for a temperature of 140 - 145F.)

Remove the tenderloin from the oven and allow it to stand about 2 - 3 minutes on the counter before slicing.

Nutrition Facts

Serving size = 4 ounces tenderloin and 1/4 cup sauce

Servings = 4

.

Amount Per Serving

Calories 217 Calories from Fat 68
  % Daily Value
Total Fat 8g 12%
    Saturated Fat 2g 9%
    Monounsaturated Fat 4g  
    Trans Fat 0g  
Cholesterol 74mg 25%
Sodium 225mg 19%
Total Carbohydrates 6g 2%
    Dietary Fiber 1g 4%
    Sugars 3g  
Protein 25g  
Vitamin A 3% Vitamin C 22%
Calcium 5% Iron 15%
Vitamin K 7 mcg Potassium 664 mg
Magnesium 45 mg