Recipes
Pork Tenderloin with Apricots and Bok Choy over Fettuccine
Ingredients:
Serves 6
Tip:
♦ The good news about pork tenderloin is that it’s very low in fat. The bad news is that its low fat content makes it susceptible to drying out when cooked. That’s why you should always cook tenderloin quickly over high heat. Use it whole, sliced into medallions and pounded for scallopini, or cut into strips or cubes for stir-fries or kebabs. Keep in mind when shopping that the smaller the tenderloin, the more tender the meat.
SAUCE
1 cup beef stock or chicken stock 250 mL
¼ cup Asian plum sauce 50 mL
3 tbsp sweet tomato chili sauce 45 mL
1½ tbsp light soya sauce 20 mL
2 tsp cornstarch 10 mL
8 oz pork tenderloin 250 g
1 cup chopped onions 250 mL
1½ tsp minced garlic 7 mL
1 tsp minced gingerroot 5 mL
5 cups sliced bok choy 1.25 L
¾ cup chopped dried apricots 175 mL
12 oz fettuccine 375 g
Instructions:
1. Sauce: In a bowl combine stock, plum sauce, chili sauce, soya sauce and cornstarch. Set aside.
2. In a nonstick frying pan sprayed with vegetable spray or on a preheated grill, cook pork tenderloin over medium-high heat, turning once, for 15 minutes or until cooked through.
3. Meanwhile, in a large non stick frying pan sprayed with vegetable spray, cook onions, garlic and ginger over medium-high heat for 5 minutes or until softened. Add bok choy and apricots; cook for 3 minutes or until bok choy wilts. Add sauce; reduce heat to medium-low. Cook for 2 minutes or until thickened; remove from heat.
Notes:
Nutritional Analysis per Serving: Calories 344, carbohydrate 62g, fiber 5g, protein 19g, total fat 2g, saturated fat 1g, sodium 276 mg, cholesterol 23mg.
Canada’s Choice per Serving: 4 Carbohydrates, 1½ Meat & Alternatives
Recipe reprinted with permission from Complete Canadian Diabetes Cookbook, Katherine E. Younker, Robert Rose Inc., 2005, http://www.robertrose.ca