Sweet maple syrup, spicy mustard and tart balsamic vinegar make an unusual sweet and sour glaze for sauteed pork medallions. The medallions are made by cutting pork tenderloin into slices and then flattening them to about ½ inch thick. This shortens the cooking time for the pork.
The yellow potatoes and broccoli take only minutes to make in a microwave.
This whole meal can be made in about 15 minutes.
Red potatoes can be used instead of yellow or gold ones.
Cut the broccoli florets the same size as the potatoes.
After the potatoes are microwaved, let them rest, covered while you make the pork.
GLAZED PORK MEDALLIONS
3/4 pound pork tenderloin
2 tablespoons maple syrup
2 teaspoons balsamic vinegar
2 teaspoons Dijon mustard.
1 tablespoon olive oil
Remove visible fat from pork and cut into 1-inch slices. Place pork slices between 2 pieces of plastic wrap and flatten to ½ inch with the palm of your hand or a meat bat. Whisk the maple syrup, balsamic vinegar and mustard together. Heat the olive oil in a nonstick skillet over high heat. Brown the pork medallions for 2 minutes. Turn and brown the second side 2 minutes. Reduce heat to low, pour maple syrup mixture over pork, cover with a lid and cook 2 minutes. A meat thermometer should read 145 degrees. Serve with the sauce spooned over top.
Yield 2 servings.
Per serving: 306 calories (31% from fat), 10.6 g fat (2.2 g saturated, 4.7 g monounsaturated), 108 mg cholesterol, 35.9 g protein, 14.6 g carbohydrates, 0.2 g fiber, 149 mg sodium.
YELLOW POTOATOES AND BROCCOLI
3/4 pound yellow or gold potatoes, unpeeled, cut into 1-inch cubes (2 cups)
½ pound broccoli florets, cut about same size as potatoes (3 cups)
2 tablespoon water
1 ½ tablespoons olive oil
Salt and freshly ground black pepper
Place potatoes and broccoli in a microwave-safe bowl and add 2 tablespoons water. Cover with a plate or plastic wrap. Microwave on high 5 minutes. Remove from microwave and toss with olive oil and salt and pepper to taste.
Yield 2 servings.
Per serving: 257 calories (38% from fat), 10.7 g fat (1.6 g saturated, 4.9 g monounsaturated), no cholesterol, 8 g protein, 44.8 g carbohydrates, 2.8 g fiber, 41 mg sodium.
Linda Gassenheimer is an author of over 30 cookbooks. Her newest is “The 12-Week Diabetes Cookbook.”