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Pork tenderloin with apples and blue cheese

January 25, 2019

Recipe

Pork tenderloin is as lean as chicken breast. It's delicious paired with apples and blue cheese.

Serves 4

The white wine in this recipe may be replaced with unsweetened apple juice.

Heat oven to 350 F. Trim tenderloin of all fat and silvery membrane. Season with spices.

In a large skillet over medium-high heat, add oil and put tenderloin in the pan. Sear each side, using tongs to turn the meat. Transfer meat to a roasting pan and cook in oven for 15 to 20 minutes, until internal temperature reaches 155 F. Remove from oven and transfer tenderloin to a platter. Cover with foil and let rest.

Add apples to roasting pan and saute on stovetop until dark brown. Add wine (or juice) and simmer until liquid is reduced by half.

Slice pork, spoon apples over top and sprinkle with blue cheese. Serve.

1 pound pork tenderloin
1/2 teaspoon white pepper
2 teaspoons black pepper
1/4 teaspoon cayenne pepper
1 teaspoon paprika
2 teaspoons canola oil
2 apples, sliced
1/2 cup white wine or 1/2 cup unsweetened apple juice
1/4 cup (about 1 ounce) crumbled blue cheese

DASH Eating Plan Servings

Dairy foods (low-fat or fat-free) Fats and oils 1 Fruits Grains and grain products 4 Meats, poultry and fish Nuts, seeds and dry beans Sweets Vegetables

Diabetes Meal Plan Choices

Fats Dairy foods (low-fat or fat-free) 1 Fruits 4 Meat and meat substitutes Milk and milk products Nonstarchy vegetables Starches Sweets, desserts and other carbohydrates

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates Fats 1/2 Fruits 2 Protein and dairy Sweets Vegetables

Nutritional analysis per serving

Calcium 235 Calories 17 g Total carbohydrate 79 mg Cholesterol 3 g Dietary fiber 3 g Monounsaturated fat Potassium 26 g Protein 2 g Saturated fat About 4 ounces Serving size 145 mg Sodium 7 g Total fat