Servings: 6 Prep 15 mins Bake 425°F 12 mins Cook 13 mins Stand 5 mins
- 2 small pork tenderloins, about 3/4 pound each
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 1 tablespoon olive oil
- 2 tablespoons all-purpose flour
- 2 cups reduced-sodium chicken broth
- 1 cup apple cider
- 1/2 cup heavy cream
- 2 tablespoons Dijon mustard
- 2 tablespoons chopped parsley
- 1 1/2 cups couscous
1. Heat oven to 425 degrees F.
2. Season pork with 1/2 teaspoon of the salt and 1/4 teaspoon of the pepper. Heat oil in a large oven-proof nonstick skillet over medium-high heat. Brown pork on all sides, about 7 minutes total. Place skillet in oven and bake for 12 minutes or until internal temperature registers 145 degrees F. Carefully remove from oven (handle will be hot), place meat on a serving platter and cover.
3. Stir flour into 1 cup of the broth until flour is dissolved; add to skillet. Add apple cider and simmer 5 minutes, stirring occasionally. Stir in cream and 1/4 teaspoon each of the salt and pepper; add mustard and simmer 1 minute. Add parsley.
4. Meanwhile, place the remaining 1 cup broth, 1/2 cup water and the remaining 1/4 teaspoon salt in a medium size saucepan and bring to a simmer. Turn off heat and stir in couscous. Cover; let stand 5 minutes. Fluff with a fork.
5. Thinly slice pork and serve with sauce and couscous. For each lunch, reserve one serving of pork.
Tip Lunch Spin-Off
- Vietnamese Sandwich
Combine 1/4 cup shredded carrot, 2 tbsp each sliced onion and rice vinegar and 1 tsp each sugar and soy sauce. Spread 2 tsp reduced fat mayonnaise on a split crusty roll. Arrange 4 oz thinly sliced pork tenderloin over bottom half and spoon carrot mixture over top. Sprinkle with fresh cilantro leaves; wrap tightly in plastic.
Nutrition Facts Servings Per Recipe: 6; Amount Per Serving: cal. (kcal): 464, Fat, total (g): 14, chol. (mg): 101, sat. fat (g): 6, carb. (g): 51, fiber (g): 3, pro. (g): 32, sodium (mg): 577, Percent Daily Values are based on a 2,000 calorie diet.