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Low Fat Pork Medallions With Tangy Maple Sauce Recipe
Ingredients
1/4 cup couscous or long grain rice
3 ounces pork tenderloin
pepper
nonstick spray coating
1 green onion, thinly sliced
1/4 cup apple juice or apple cider
1/2 teaspoon dijon-style mustard, or brown mustard
2 teaspoons pure maple syrup, or maple flavor syrup
1 teaspoon red wine vinegar, or cider vinegar
1 teaspoon snipped parsley, optional
apple slices, optional
green onion brush, optional
Method
Cook couscous or rice according to package directions, except omit margarine or butter and salt.
Meanwhile, cut pork into three equal slices.
Place each slice between two pieces of clear plastic wrap.
Working from the center to the edges, lightly pound the slices with the flat side of a meat mallet to about 3/8-inch thickness.
Sprinkle both sides of each pork slice with pepper.
Spray a cold small skillet with nonstick coating.
Heat over medium heat.
Add pork slices to the skillet.
Cook over medium heat for 2 minutes.
Turn slices over and cook about 2 minutes more or till just slightly pink.
Remove the pork from the skillet; keep warm.
Add green onion to the skillet.
Cook and stir for 30 seconds.
Carefully add apple juice or cider and mustard, stirring to mix well.
Cook about 2 minutes or till slightly reduced.
Stir in maple syrup and vinegar.
Cook and stir about 1 minute more or till desired consistency.
Return pork and any juices to the skillet; heat through.
If desired, stir parsley into couscous or rice.
To serve, arrange couscous or rice and pork on a dinner plate.
Spoon sauce over top.
If desired, garnish with apple slices and a green onion brush.
Makes 1 serving.
Nutrition facts per serving: 350 Ca1 , 5 g total fat 1 g sat fat, 60 mg cholesterol, 117 mg sodium, 52 g carbohydrate , 7 g dietary fiber, 25 g pro
Daily value: 13% iron.
Food exchanges: 1/2 fruit, 3 bread, 2 meat.
