Fitness Tip - Recipe # 7 Mustard-Maple Pork Tenderloin - 1/16/2010
By George Hillinger
BS Kinesiology
ACE Certified Clinical Exercise Specialist
ACE Certified Personal Trainer
From EatingWell: February/March 2006
I love this recipe. Pork tenderloin is about as lean as it comes so it's a great healthy option. Maple syrup makes everything taste better!
4 servings | Active Time: 30 minutes | Total Time: 45 minutes
Ingredients
3 tablespoons Dijon mustard, divided
1/2 teaspoon kosher salt
1/2 teaspoon freshly ground pepper
1 pound pork tenderloin, trimmed
2 teaspoons canola oil
1/4 cup cider vinegar
2 tablespoons maple syrup
1 1/2 teaspoons chopped fresh sage
Preparation
1. Preheat oven to 425°F.
2. Combine 1 tablespoon mustard, salt and pepper in a small bowl; rub all over pork. Heat oil in a large ovenproof skillet over
medium-high heat. Add pork and brown on all sides, 3 to 5 minutes. Transfer the pan to the oven and roast until an instant-read
thermometer inserted in the center registers 145°F, about 15 minutes. Transfer to a cutting board and let rest for 5 minutes.
3. Place the skillet over medium-high heat (take care, the handle will still be hot), add vinegar, and boil, scraping up any browned
bits with a wooden spoon, about 30 seconds. Whisk in maple syrup and the remaining 2 tablespoons mustard; bring to a boil,
reduce heat to a simmer and cook until the sauce is thickened, about 5 minutes.
4. Slice the pork. Add any accumulated juices to the sauce along with sage. Serve the pork topped with the sauce.
Nutrition
Per serving : 225 Calories; 7 g Fat; 2 g Sat; 3 g Mono; 78 mg Cholesterol; 9 g Carbohydrates; 28 g Protein; 0 g Fiber; 479 mg Sodium;
489 mg Potassium
1/2 Carbohydrate Serving
Exchanges: 1/2 other carbohydrate, 4 lean meat
I love this recipe. Pork tenderloin is about as lean as it comes so it's a great healthy option. Maple syrup makes everything taste better!
4 servings | Active Time: 30 minutes | Total Time: 45 minutes
Ingredients
3 tablespoons Dijon mustard, divided
1/2 teaspoon kosher salt
1/2 teaspoon freshly ground pepper
1 pound pork tenderloin, trimmed
2 teaspoons canola oil
1/4 cup cider vinegar
2 tablespoons maple syrup
1 1/2 teaspoons chopped fresh sage
Preparation
1. Preheat oven to 425°F.
2. Combine 1 tablespoon mustard, salt and pepper in a small bowl; rub all over pork. Heat oil in a large ovenproof skillet over
medium-high heat. Add pork and brown on all sides, 3 to 5 minutes. Transfer the pan to the oven and roast until an instant-read
thermometer inserted in the center registers 145°F, about 15 minutes. Transfer to a cutting board and let rest for 5 minutes.
3. Place the skillet over medium-high heat (take care, the handle will still be hot), add vinegar, and boil, scraping up any browned
bits with a wooden spoon, about 30 seconds. Whisk in maple syrup and the remaining 2 tablespoons mustard; bring to a boil,
reduce heat to a simmer and cook until the sauce is thickened, about 5 minutes.
4. Slice the pork. Add any accumulated juices to the sauce along with sage. Serve the pork topped with the sauce.
Nutrition
Per serving : 225 Calories; 7 g Fat; 2 g Sat; 3 g Mono; 78 mg Cholesterol; 9 g Carbohydrates; 28 g Protein; 0 g Fiber; 479 mg Sodium;
489 mg Potassium
1/2 Carbohydrate Serving
Exchanges: 1/2 other carbohydrate, 4 lean meat
*Consult your physician before starting any exercise or nutrition program. If you have a question about fitness, email me at george@2fitnessconnection.com and I may write about your question in the next tip of the month!