Cranberries make zesty sauce for pork

January 15, 2014 

Cranberries, brown sugar, orange juice and mustard make a quick, mouth-watering, sauce for pork tenderloin medallions that’s perfect for this time of year. Cranberries freeze well, so pop them in the freezer for use over the next few months.

Pork medallions are made by cutting 1-inch slices from the pork tenderloin. This tender, low fat cut takes just minutes to cook.

Serve the pork with Caraway Scented Noodles; the seeds, sold in the spice section of the market, have a delicate anise flavor that adds an intriguing note. Complete the meal with a washed ready-to-eat salad.

This meal contains 490 calories per serving with 19 percent of calories from fat.

Helpful Hints

Substitutions: Boneless, skinless chicken breast can be substituted for the pork. Saute it 3 minutes per side, lower the heat and cook another 3 minutes.

To buy: 3/4 pound pork tenderloin, olive oil spray, 1 small jar Dijon mustard, 1 small package fresh cranberries, 1/4 pound egg noodles and 1 small jar caraway seeds.

Staples: Orange juice, brown sugar, salt and black peppercorns.

PORK MEDALLIONS WITH CRANBERRY MUSTARD SAUCE

3/4 pound pork tenderloin

Olive oil spray

Salt and freshly ground black pepper

1/2 cup orange juice

2 tablespoons brown sugar

1 tablespoon Dijon mustard

1/2 cup fresh cranberries

Remove visible fat from pork and cut into 1-inch slices. Cover the slices with plastic wrap and flatten the medallions to about 1/2-inch with the bottom of a skillet or the palm of your hand. Heat a nonstick skillet over medium-high heat and spray with olive oil spray. Brown medallions for 3 minutes, turn and salt and pepper cooked side. Brown second side 2 minutes and remove to a plate. A meat thermometer should read 145 degrees. Add orange juice into skillet; scrape up any brown bits. Add the brown sugar, mustard and cranberries. Stir to dissolve sugar; simmer 2 to 3 minutes. The cranberries will burst (pop). Mash them with a spoon and stir to make a smooth sauce. Add salt and pepper to taste. Makes 2 servings.

Per serving: 297 calories (17 percent from fat), 5.7 g fat (1.4 g saturated, 2.6 g monounsaturated), 108 mg cholesterol, 36.6 g protein, 23.6 g carbohydrates, 1.4 g fiber, 181 mg sodium.

CARAWAY SCENTED NOODLES

1/4 pound egg noodles or fettuccine

1/2 tablespoon olive oil

1/2 tablespoon caraway seeds

Salt and freshly ground black pepper

Bring a large pot of water to a boil. Cook noodles according to package directions; drain. Place in serving bowl and toss with the oil, caraway seeds and salt and pepper to taste. Makes 2 servings.

Per serving: 192 calories (22 percent from fat), 4.6 g fat (0.8 g saturated, 3.0 g monounsaturated), 9 mg cholesterol, 7.3 g protein, 30.8 g carbohydrates, 1.6 g fiber,114 mg sodium.

DINNER IN MINUTES recipes from C3

PORK MEDALLIONS WITH CRANBERRY MUSTARD SAUCE 3/4 pound pork tenderloin

Olive oil spray

Salt and freshly ground black pepper

1/2 cup orange juice

2 tablespoons brown sugar

1 tablespoon Dijon mustard

1/2 cup fresh cranberries

Remove visible fat from pork and cut into 1-inch slices. Cover the slices with plastic wrap and flatten the medallions to about 1/2-inch with the bottom of a skillet or the palm of your hand. Heat a nonstick skillet over medium-high heat and spray with olive oil spray. Brown medallions for 3 minutes, turn and salt and pepper cooked side. Brown second side 2 minutes and remove to a plate. A meat thermometer should read 145 degrees. Add orange juice into skillet; scrape up any brown bits. Add the brown sugar, mustard and cranberries. Stir to dissolve sugar; simmer 2 to 3 minutes. The cranberries will burst (pop). Mash them with a spoon and stir to make a smooth sauce. Add salt and pepper to taste.

Nutrition information per serving: 297 calories (17 percent from fat), 5.7 g fat (1.4 g saturated, 2.6 g monounsaturated), 108 mg cholesterol, 36.6 g protein, 23.6 g carbohydrates, 1.4 g fiber, 181 mg sodium.

CARAWAY SCENTED NOODLES 1/4 pound egg noodles or fettuccine

1/2 tablespoon olive oil

1/2 tablespoon caraway seeds

Salt and freshly ground black pepper

Bring a large pot of water to a boil. Cook noodles according to package directions; drain. Place in serving bowl and toss with the oil, caraway seeds and salt and pepper to taste.

Nutrition information per serving: 192 calories (22 percent from fat), 4.6 g fat (0.8 g saturated, 3.0 g monounsaturated), 9 mg cholesterol, 7.3 g protein, 30.8 g carbohydrates, 1.6 g fiber,114 mg sodium.

Yield: Makes 2 servings Yield: Makes 2 servings

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