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The Honolulu Advertiser

Posted on: Wednesday, September 22, 2004

SEVEN OR LESS
Mustard sauce tops pork nicely

By Linda Gassenheimer
Knight Ridder News Service

A tangy, French-style mustard sauce flavors juicy, tender pork for quick dinner.

The pork tenderloin is butterflied for faster cooking. Ask the butcher to butterfly it for you or do it yourself: Cut almost — but not quite — through the pork lengthwise; open it like a book. For this recipe, cut it in half crosswise to make two portions.

Complete the meal with penne pasta tossed with red peppers and tomatoes.

This zingy pork dish would go well with a zingy red shiraz from Australia.

DIJON PORK

  • 3/4 pound pork tenderloin
  • 2 tablespoons Dijon mustard
  • 2 tablespoons plain, nonfat yogurt
  • 2 tablespoons reduced-fat mayonnaise
  • Olive oil spray
  • Salt and freshly ground pepper

Remove fat from pork. Cut tenderloin almost in half lengthwise and open like a book. Cut in half crosswise to make 2 portions.

Mix the mustard, yogurt and mayonnaise together and set aside.

Spray a nonstick skillet with olive oil and place over medium-high heat. Saute pork 2 minutes; turn, season with the cooked side with salt and pepper and saute 3 more minutes.

Transfer pork to a plate and remove skillet from the heat. Add the mustard mixture to the skillet and stir to dissolve brown bits. Spoon sauce over pork. Makes 2 servings.

• Per serving: 283 calories (40 percent from fat), 12.4 g fat (3.2 g saturated, 3 g monounsaturated), 113 mg cholesterol, 37.2 g protein, 3.3 g carbohydrates, 0.5 g fiber, 379 mg sodium.

• • •

RED PEPPER AND TOMATO PENNE

  • 4 ounces penne (about 1 1/4 cups)
  • 2 teaspoons olive oil
  • 2 medium tomatoes cut into 1-inch cubes (about 2 cups)
  • 1 medium red bell pepper cut into 1-inch pieces (about 1 1/2 cups)
  • 2 medium garlic cloves, crushed
  • Salt and fresh-ground pepper
  • 2 tablespoons chopped parsley (optional)

Fill a large saucepan with 3 quarts water and bring to a boil. Add the pasta and boil 9 minutes.

Meanwhile, add olive oil to a large, nonstick skillet and place on medium-high heat. Saute tomatoes, red pepper and garlic 5 minutes. Transfers vegetables to a large bowl. Drain cooked pasta and add to bowl. Toss well and add salt and pepper to taste. Sprinkle on parsley and serve with the pork. Makes 2 servings.

• Per serving: 319 calories (17 percent from fat), 6 g fat (0.9 g saturated, 3.6 g monounsaturated), 0 cholesterol, 10.2 g protein, 58.1 g carbohydrates, 6.1 g fiber, 17 mg sodium.