February is National Heart Month so I am sharing heart healthy recipes with you all month long!
Most often we automatically think of skinless chicken breast as the obvious lean protein choice but what about the other white meat? Pork tenderloin is at the top of the list for heart healthy meat choices with less calories and cholesterol per serving. Enjoy tender and juicy pork by following the USDA's updated guidelines for cooking temperatures. Overcooking lean meats only dries them out and causes them to become less enjoyable and satisfying to eat.
Recipe:
Ingredients
Ingredients
- 1 lb pork tenderloin
- 1 Tbsp extra virgin olive oil
- ½ tsp kosher salt
- 1 tsp ground black pepper
- ½ T chili powder
- 2 tsp cumin
- 1 tsp paprika
- ½ tsp ground coriander
- ½ tsp garlic powder
- 3 C fresh or frozen green beans
- 2 C unsweetened apple sauce
1. Preheat your oven to 425⁰ and heat an oven safe pan with 1 T extra virgin olive oil over medium-high heat.
2. Combine salt, pepper, cumin, ground coriander and garlic powder in a small dish and apply the dry rub to the pork.
3. Place the pork in the pan and sear on all sides.
4. Move the pan into the oven for about 15-20 minuets or until the internal temperature reaches 145⁰. Remove from the oven and allow to rest for 5 minuets tented with foil before slicing.
5. While the pork is resting, steam the green beans for 5-7 minuets.
6. Serve with applesauce.
Nutritional Information:
Recipe yields 4 servings - each serving provides:
Recipe yields 4 servings - each serving provides:
Calories: 256 |
Fat: 6.6 g total fat, 1.2 g sat fat, 0 g trans fat |
Carbohydrates: 23 g |
Protein: 25.5 g |
Fiber: 5.1 g |
Sodium: 312.3 mg |
Cholesterol: 73.8 mg |
Lean cuts of meat include loin, round, chuck, sirloin and skinless white meat. When it comes to ground meats look for packages labeled 95% lean -- and don't forget to check your ground turkey and chicken -- it needs to be labeled 95-99% lean as well. You can also trim the fat off before cooking to help keep yourself trim!
