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Healthy Recipe: Curried Pork Tenderloin


Saturday, June 4th, 2016

Looking for a heart-healthy dinner recipe with a twist? Try this spin on tenderloin from the American Heart Association.

Serves 4 – 4 ounces pork and 1/4 cup chutney per serving

Making Curried Pork Tenderloin with Cranberry Chutney

  1. Preheat the oven to 425°F.
  2. Line a small rimmed baking sheet with aluminum foil. Set aside.
  3. Sprinkle the meat on both sides with the curry powder. Using your fingertips, gently rub the curry powder into the pork.
  4. In a large nonstick skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the pork for five to six minutes, or until browned, turning once halfway through. Transfer to the baking sheet.
  5. Roast for 20 to 25 minutes, or until the pork registers 150°F on an instant-read thermometer, or is slightly pink in the very center.
  6. Transfer the pork to a cutting board. Let stand, loosely covered, for about 10 minutes. The pork will continue to cook during the standing time, reaching about 160°F.
  7. Slice the pork.
  8. Meanwhile, in a small bowl, stir together the chutney ingredients. Set aside until serving time.
  9. Serve with the pork.

Cook’s Tip: Because pork tenderloin roasts very quickly, it usually doesn’t have a chance to become golden brown in the oven without becoming overcooked. In this recipe, we solve that problem by browning the pork first, then roasting until it is an attractive color but still moist.

Ingredients

  • 1-pound pork tenderloin, all visible fat discarded
  • 1 tablespoon curry powder
  • 2 teaspoons olive oil
  • Chutney:
  • 1 cup whole-berry cranberry sauce
  • 1 1/2 teaspoons grated peeled ginger root
  • 1/2 teaspoon grated orange zest
  • 1/4 teaspoon ground cinnamon
  • 1/8 teaspoon ground cloves

Nutrition Facts

  • Calories 250 Total Fat 5 grams
  • Saturated Fat 1 gram
  • Polyunsaturated Fat 0.5 gram
  • Monounsaturated Fat 2.5 grams
  • Cholesterol 74 milligrams
  • Sodium 76 milligrams
  • Carbohydrates 27 grams
  • Fiber 2 grams
  • Sugars 17 grams
  • Protein 24 grams
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