January 08 - Pork Tenderloin with Sweet Onions
| Nutritional Analysis per Serving | |
|---|---|
| Glycemic Index | 42 |
| Glycemic Load | 1 |
| Calories | 218 |
| Protein | 32 grams |
| Animal Protein | 32 |
| Vegetable Protein | 0 |
| Carbohydrates | 4 grams |
| Dietary Fiber | 0 grams |
| Net Carbohydrate | 4 grams |
| Fat | 10 grams |
| Saturated Fat | 3 grams |
| Cholesterol | 89 mg |
| Sodium | 145 mg |
| Exchanges | 4 medium-lean meat, 1 vegetable, 1 fat |
Each month we will feature a recipe from The Complete Idiot's Guide to Terrific Diabetic Meals written by Lucy Beale, Barbara Forsberg and Joan Clark, MS, RD, CDE.
Pork Tenderloin with Sweet Onions
Prep Time: 25 minutes
Cook Time: 40 minutes
Serves: 4
Serving Size: 4-ounces
Ingredients
- 2 tsp. vegetable oil
- 1 large sweet onion (Walla Walla or Vidalia)
- 1 tsp. granulated sugar
- vegetable oil cooking spray
- 1 (1-lb.) pork tenderloin, trimmed of all fat
- 1/4 tsp. salt
- 1/8 tsp. freshly ground black pepper
Preheat the oven to 350°F. Heat oil in large skillet over medium-high heat until hot. Add onion and sprinkle with sugar. Cook, stirring frequently, for 12 to 15 minutes or until onion is soft and golden brown. Spray a 13x9-inch pan with cooking spray and place pork tenderloin into it. Sprinkle with salt and pepper. Top with onion mixture. Bake for 40 to 50 minutes or until no longer pink in center and thermometer inserted int he center registers 160°F.
Palate Preview
This pork tenderloin is baked in the oven with sweet onions. The sweet onions have a soft onion flavor and they will also caramelize lightly when baked and impart a sweet taste to the pork.
