Heart Healthy
Pork tenderloin is a lean meat so it cooks quickly, allowing you to have this dish on the table in about 30 minutes. For a complete meal, serve the pork and greens over brown rice or other whole grain, which will easily soak up the delicious sauce.
Print Recipe
Pork Tenderloin with Greens
-
Servings:
6
Ingredients
-
1/4 to 1/2 cup flour -
1/4 teaspoon pepper -
1 pound pork tenderloin -
1/4 cup balsamic vinegar -
5 tablespoons chicken broth -
1 tablespoon olive oil -
1 bunch Swiss chard -
3 tablespoons raisins -
2 medium garlic cloves -
Cooking spray -
3 tablespoons almonds
Directions
Tip: Click on step to mark as complete.
-
Put the flour and pepper in a large resealable plastic bag, sealing tightly and shaking to combine. Add the pork, shaking well to coat. Transfer the pork to a plate. Set aside. -
In a small bowl, whisk together the balsamic vinegar and ¼ cup broth. Set aside. -
In a heavy large skillet, heat the oil over medium-high heat for 1 minute, swirling to coat the bottom. Cook the stems for 5 minutes. -
Stir in the leaves. Cook for 3 minutes. Stir in the raisins, garlic, and remaining 1 tablespoon broth. Cook, covered, for 1 to 2 minutes, or until the greens are wilted. -
Meanwhile, lightly spray a separate heavy large skillet with cooking spray. Cook the pork on medium heat for 2 minutes on each side, or until browned and tender. Also, check that the pork registers 145˚F on an instant-read thermometer. Transfer the pork to a large platter or plates. -
In the same skillet, bring the vinegar mixture to a boil over medium-high heat for 3 to 4 minutes, or until about half the liquid evaporates, whisking constantly. Drizzle over the pork. -
Sprinkle the almonds over the greens. Serve with the pork.
Cooking Tip: To dry-roast nuts, heat them in a skillet over medium heat for 3 to 4 minutes, stirring occasionally.
Keep it Healthy: If your prefer, you can substitute another green, such as spinach or collards, for the Swiss chard. The spinach will cook quickly; the collards will take longer to become tender. If using collards, be sure to discard the stems. You can save the stems for homemade stock. Cook as directed. If the greens are too bitter, add a dash of vinegar or lemon juice. Drizzle with red hot-pepper sauce or sprinkle with crushed red pepper flakes, if desired.
Nutrition Facts
Calories
Protein
FiberNutrition Facts
| Calories | 280 | |
|---|---|---|
| Total Fat | 13 g | |
| Saturated Fat | 2.0 g | |
| Trans Fat | 0.0 g | |
| Polyunsaturated Fat | 2.0 g | |
| Monounsaturated Fat | 7.5 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, 3 lean meat, 1 fat, 1/2 other carbohydrate
-
Servings:
6
Ingredients
-
1/4 to 1/2 cup flour -
1/4 teaspoon pepper -
1 pound pork tenderloin -
1/4 cup balsamic vinegar -
5 tablespoons chicken broth -
1 tablespoon olive oil -
1 bunch Swiss chard -
3 tablespoons raisins -
2 medium garlic cloves -
Cooking spray -
3 tablespoons almonds
Directions
Tip: Click on step to mark as complete.
-
Put the flour and pepper in a large resealable plastic bag, sealing tightly and shaking to combine. Add the pork, shaking well to coat. Transfer the pork to a plate. Set aside. -
In a small bowl, whisk together the balsamic vinegar and ¼ cup broth. Set aside. -
In a heavy large skillet, heat the oil over medium-high heat for 1 minute, swirling to coat the bottom. Cook the stems for 5 minutes. -
Stir in the leaves. Cook for 3 minutes. Stir in the raisins, garlic, and remaining 1 tablespoon broth. Cook, covered, for 1 to 2 minutes, or until the greens are wilted. -
Meanwhile, lightly spray a separate heavy large skillet with cooking spray. Cook the pork on medium heat for 2 minutes on each side, or until browned and tender. Also, check that the pork registers 145˚F on an instant-read thermometer. Transfer the pork to a large platter or plates. -
In the same skillet, bring the vinegar mixture to a boil over medium-high heat for 3 to 4 minutes, or until about half the liquid evaporates, whisking constantly. Drizzle over the pork. -
Sprinkle the almonds over the greens. Serve with the pork.
Cooking Tip: To dry-roast nuts, heat them in a skillet over medium heat for 3 to 4 minutes, stirring occasionally.
Keep it Healthy: If your prefer, you can substitute another green, such as spinach or collards, for the Swiss chard. The spinach will cook quickly; the collards will take longer to become tender. If using collards, be sure to discard the stems. You can save the stems for homemade stock. Cook as directed. If the greens are too bitter, add a dash of vinegar or lemon juice. Drizzle with red hot-pepper sauce or sprinkle with crushed red pepper flakes, if desired.