Pork Tenderloin with Greens

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Pork Tenderloin with Greens

This Simple Cooking with Heart recipe is a delicious, hearty dish that can be served with brown rice for a complete, heart-healthy meal.

Ingredients

Servings  6  

  • 1 lb. pork tenderloin, sliced into 1-inch rounds
  • 1/4 tsp. ground black pepper
  • 1/2 cup whole-wheat flour
  • 1 Tbsp. olive oil
  • 5 Tbsp. low-sodium chicken broth
  • 1/4 cup balsamic vinegar
  • 1 bunch Swiss chard (about 6-8 cups depending on the size of the bunch), chopped into ¾-inch pieces, stems separate from leaves
  • 3 Tbsp. raisins
  • 2 clove garlic
  • 3 Tbsp. slivered almonds, toasted for 3 minutes in a dry skillet at medium heat
  • Cooking spray

Directions

Tip: Click on step to mark as complete.

  1. Mix the flour and pepper in a plastic bag and add the sliced pork tenderloin and shake well to coat. Remove and place on plate.
  2. Combine ¼ cup of the chicken broth with the balsamic vinegar and set aside.
  3. Toast the slivered almonds for 3-5 minutes in a toaster oven or dry skillet and set aside.
  4. Heat a heavy skillet to medium high for 1 minute and then add 1 Tablespoon of olive oil and the chopped chard stems. Cook the stems for 5 minutes, then add the chopped chard leaves.
  5. Let the chard cook for 3 minutes, then add 1 Tablespoons of chicken broth, the raisins and garlic and cover well. Cook until tender.
  6. While the chard is cooking, coat another heavy skillet with cooking spray and heat to medium high. Add the pork tenderloins and cook 2 minutes on each side, then remove and let rest. If you have a meat thermometer, the pork should read 145 degrees Fahrenheit.
  7. In the same skillet add the chicken broth and balsamic vinegar mixture and cook uncovered at medium high heat until half evaporates. It is helpful to use a screened cover to make prevent spatter and make clean up easier later.
  8. Remove the balsamic vinegar and chicken broth reduction from heat.
  9. Serve the pork tenderloins with the balsamic vinegar sauce over them and place the sautéed greens, garnished with the slivered almonds on the side.

Cooking Tip: Pork tenderloin is a lean meat and cooks very quickly. It will get tough if you overcook it.

Keep it Healthy: You can substitute the chard for fresh or frozen spinach. It will cook much quicker.

Tip:

You can serve this with boiled potatoes or steamed brown rice. These will soak up the wonderful balsamic vinegar sauce.

Nutrition Facts

Pork Tenderloin with Greens

CaloriesCalories

280 Per Serving

ProteinProtein

25g Per Serving

FiberFiber

3g Per Serving

Cost Per ServingCost Per Serving

$3.21

Nutrition Facts

Calories 280
Total Fat 13 g
Saturated Fat 2.2 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.9 g
Monounsaturated Fat 7.6 g
Cholesterol 60 mg
Sodium 144 mg
Total Carbohydrate 18 g
Dietary Fiber 3 g
Sugars 9 g
Protein 25 g

Dietary Exchanges
1/2 fruit, 1 fat, 3 lean meat, 1/2 other carbohydrate

 

This Simple Cooking with Heart recipe is a delicious, hearty dish that can be served with brown rice for a complete, heart-healthy meal.

Nutrition Facts

Pork Tenderloin with Greens

CaloriesCalories

280 Per Serving

ProteinProtein

25g Per Serving

FiberFiber

3g Per Serving

Cost Per ServingCost Per Serving

$3.21
×
Calories 280
Total Fat 13 g
Saturated Fat 2.2 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.9 g
Monounsaturated Fat 7.6 g
Cholesterol 60 mg
Sodium 144 mg
Total Carbohydrate 18 g
Dietary Fiber 3 g
Sugars 9 g
Protein 25 g

Dietary Exchanges
1/2 fruit, 1 fat, 3 lean meat, 1/2 other carbohydrate

Ingredients

Servings  6  

  • 1 lb. pork tenderloin, sliced into 1-inch rounds
  • 1/4 tsp. ground black pepper
  • 1/2 cup whole-wheat flour
  • 1 Tbsp. olive oil
  • 5 Tbsp. low-sodium chicken broth
  • 1/4 cup balsamic vinegar
  • 1 bunch Swiss chard (about 6-8 cups depending on the size of the bunch), chopped into ¾-inch pieces, stems separate from leaves
  • 3 Tbsp. raisins
  • 2 clove garlic
  • 3 Tbsp. slivered almonds, toasted for 3 minutes in a dry skillet at medium heat
  • Cooking spray

Directions

Tip: Click on step to mark as complete.

  1. Mix the flour and pepper in a plastic bag and add the sliced pork tenderloin and shake well to coat. Remove and place on plate.
  2. Combine ¼ cup of the chicken broth with the balsamic vinegar and set aside.
  3. Toast the slivered almonds for 3-5 minutes in a toaster oven or dry skillet and set aside.
  4. Heat a heavy skillet to medium high for 1 minute and then add 1 Tablespoon of olive oil and the chopped chard stems. Cook the stems for 5 minutes, then add the chopped chard leaves.
  5. Let the chard cook for 3 minutes, then add 1 Tablespoons of chicken broth, the raisins and garlic and cover well. Cook until tender.
  6. While the chard is cooking, coat another heavy skillet with cooking spray and heat to medium high. Add the pork tenderloins and cook 2 minutes on each side, then remove and let rest. If you have a meat thermometer, the pork should read 145 degrees Fahrenheit.
  7. In the same skillet add the chicken broth and balsamic vinegar mixture and cook uncovered at medium high heat until half evaporates. It is helpful to use a screened cover to make prevent spatter and make clean up easier later.
  8. Remove the balsamic vinegar and chicken broth reduction from heat.
  9. Serve the pork tenderloins with the balsamic vinegar sauce over them and place the sautéed greens, garnished with the slivered almonds on the side.

Cooking Tip: Pork tenderloin is a lean meat and cooks very quickly. It will get tough if you overcook it.

Keep it Healthy: You can substitute the chard for fresh or frozen spinach. It will cook much quicker.

Tip:

You can serve this with boiled potatoes or steamed brown rice. These will soak up the wonderful balsamic vinegar sauce.

 


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