Pork Dijon with Chutney
Serves 4
1 pound pork tenderloin
2 tablespoons Dijon mustard
1 tablespoon white wine vinegar
1 tablespoon water
1 teaspoon tarragon
1. Preheat oven to broil.
2. Combine the Dijon mustard, vinegar, water, and tarragon.
3. Place pork on broiler pan. Spread ½ of Dijon mixture on top.
4. Broil 7 minutes. Turn and spread with remaining mixture. Broil 7 more minutes or until done. Slice and serve with fruit chutney, squash, and Swiss chard.
Per serving: 180 calories, 26 gm protein, 1 gm carbohydrate, 7 gm fat, 3 gm sat fat, 3 gm mono fat, 80 mg cholesterol, 0 gm fiber, 152 mg sodium
Fruit Chutney
Serves 6
Canola oil spray
½ medium onion, chopped
1 apple, peeled and chopped
¼ cup brown sugar
¼ cup cider vinegar
¼ cup water
¼ cup raisins
¼ teaspoon ground allspice
¼ teaspoon ground cinnamon
1. Spray saucepan with oil. Sauté onions 2-3 minutes until translucent.
2. Add remaining ingredients and bring to a boil.
3. Reduce heat to simmer, stirring occasionally, until the apples are tender, 6-10 minutes.
4. Serve warm or at room temperature.
Per serving (1 tablespoon): 71 calories, 0 gm protein, 19 gm carbohydrate, 0 gm fat, 0 gm sat fat, 0 gm mono fat, 0 mg cholesterol, 0 gm fiber, 4.9 mg sodium
Sautéed Swiss Chard
Canola oil spray
2 pounds whole Swiss chard, washed
1 shallot or ½ small onion diced
3 tablespoons water
½ teaspoon nutmeg
1. Remove chard stems and chop. Stack leaves and cut across in 1" strips.
2. Spray pan with oil and add shallot. Sauté for 2-3 minutes until softened.
3. Add the stems and 2 tablespoons water, cover and cook for 5 minutes.
4. Add leaves, remaining water, and nutmeg. Continue to cook for 1-3 minutes. Turn often using tongs until tender.
Per serving: 50 calories, 4 gm protein, 10 gm carbohydrate, 0 gm fat, 0 gm sat fat, 0 gm mono fat, 0 mg cholesterol, 4 gm fiber, 484 mg sodium
Whipped Winter Squash
2 pounds seasonal squash such as Hubbard or Butternut, skin peeled away and remaining squash cut into chunks
1. In medium saucepan boil one inch of water.
2. Place squash in steamer basket above water, cover, and simmer 15-20 minutes until tender.
3. Drain and puree or mash.
Per serving: 102 calories, 2gm protein, 27 gm carbohydrate, 0 gm fat, 0 gm sat fat, 0 gm mono fat, 0 mg cholesterol, 5 gm fiber, 9 mg sodium
