Nutrition Facts
Calories
Protein
FiberNutrition Facts
| Calories | 317 | |
|---|---|---|
| Total Fat | 11.0 g | |
| Saturated Fat | 2.0 g | |
| Trans Fat | 0.0 g | |
| Polyunsaturated Fat | 2.5 g | |
| Monounsaturated Fat | 6.0 g | |
| Cholesterol | 75 mg | |
| Sodium | 135 mg | |
| Total Carbohydrate | 29 g | |
| Dietary Fiber | 2 g | |
| Sugars | 13 g | |
| Added Sugars | 0 g | |
| Protein | 28 g | |
Dietary Exchanges
2 fruit, 4 lean meat
Ingredients
Servings 4
-
1/2 cup tightly packed fresh cilantro -
1/2 cup 100% orange juice (juice from 1 medium orange) -
2 medium green onions, coarsely chopped -
1/4 cup fresh lemon juice (from 1 to 2 medium lemons) -
1/4 cup fresh lime juice (from 2 to 3 medium limes) -
8 medium garlic cloves -
1 teaspoon ground cumin -
1 teaspoon dried oregano, crumbled -
1 1/4 pounds pork tenderloin, all visible fat discarded -
1 1/2 tablespoons canola or corn oil and 1 1/2 teaspoons canola or corn oil, divided use -
1/8 teaspoon pepper and 1/8 teaspoon pepper (freshly ground preferred), divided use -
1/8 teaspoon salt -
2 ripe plantains, peeled and cut diagonally into slices about 1/2-inch thick -
Cooking spray
Directions
Tip: Click on step to mark as complete.
-
In a food processor or blender, process the cilantro, orange juice, green onions, lemon juice, lime juice, garlic, cumin, and oregano. Process for about 1 minute, or until smooth. Transfer the marinade to a large shallow dish, reserving 1/4 cup. Add the pork, turning to coat. Cover and refrigerate for 2 to 24 hours, turning occasionally. -
About 30 minutes before the pork is ready to grill, preheat the oven to 450°F and preheat the grill on medium high. -
In a large bowl, whisk together 1 1/2 tablespoons oil, 1/8 teaspoon pepper, and the salt until combined. Add the plantain slices, turning to coat. -
Cover a large baking sheet and two smaller ones with aluminum foil. Lightly spray all three sheets with cooking spray. Arrange the plantains in a single layer on the baking sheets. Bake for 15 minutes. Remove from the oven. -
Turn over the plantains. Bake for 10 to 15 minutes, or until the plantains are crisp and caramelized on the outer edges. Watch carefully so they don't burn. -
Meanwhile, drain the pork, gently wiping off most of the marinade. Discard the marinade. -
Sprinkle the remaining 1/8 teaspoon pepper over the pork. Using a basting brush, brush the remaining 1 1/2 teaspoons oil over the pork. Transfer to the grill. -
Grill the pork for 15 to 20 minutes, or until the thickest part of the pork reaches an internal temperature of 145°F, turning every few minutes. -
Transfer the pork to a cutting board. Let stand for at least 5 minutes. Cut into slices. Transfer to a large platter. Spoon the reserved marinade over the pork. Serve with the plantains.
Keep it Healthy:
Marinating lean meat, such as pork tenderloin, helps keep it moist and tender.
Cooking Tip: When shopping for plantains, look for ones that are yellow- and black-spotted, a perfect sign of ripeness.
Tip: No grill? No problem. You can cook the pork tenderloin in the oven. Proceed with the directions through basting the pork with the remaining 1 1/2 teaspoons oil. In a large skillet, heat 2 teaspoons canola or corn oil over high heat. Cook the pork for 2 1/2 minutes on each side, or until golden brown. Transfer to a baking sheet. Bake in the preheated oven with the plantains for 15 to 20 minutes, or until the thickest part of the pork reaches an internal temperature of 145°F.
Cooking in Color
This digest-size recipe booklet includes 27 healthful recipes, all including fruits, vegetables, or both. Each recipe is accompanied by a vibrant photograph, and the recipes are organized by color. Also included is a fruit/veggie storage guide and a fruit/veggie equivalency guide.
