Ed note:Who doesn’t love cooked pig? But you might be surprised to learn that pork can actually be good for you.
In fact, pork tenderloin, a very easy cut of meat to cook, has earned the American Heart Association’s iconic Heart-Check mark, indicating that it is a heart-healthy choice in the meat aisle.
I was surprised to lean that pork has become leaner and healthier. On average, the most common cuts of pork have 16% less total fat and 27% less saturated fat than pork contained 21 years ago. At just 120 calories, a 3-ounce portion of pork tenderloin is a good source of protein that contains thiamin, vitamin B6, phosphorous and niacin, and potassium, riboflavin and zinc — yet accounts for only 6% of the calories in a 2,000-calorie diet. Another surprise is that fresh pork is naturally low in sodium. What’s not to love about that?
Recipe courtesy National Pork Board www.Porkbeinspired.com
1 pork tenderloin, (1 pound), trimmed
1/4 teaspoon salt , divided
1/4 teaspoon plus 1/8 teaspoon black pepper, divided
2 teaspoons olive oil, divided
2 cloves garlic , minced
1/2 cup dry white wine, (for non-alcoholic, substitute low-sodium chicken broth)
1/2 cup chicken broth, low-sodium
Grated zest and 1 tablespoon lemon juice , from 1 lemon
1 tablespoon fresh parsley, chopped, OR or 1 1/2 teaspoons chopped fresh sage or rosemary*
Cut pork into 12 slices, about 1-inch thick. Sprinkle pork on all sides with 1/8 teaspoon of the salt and 1/4 teaspoon of the pepper. Heat 1 teaspoon of the oil in a large heavy skillet over medium-high heat. Add the pork and cook, turning once, until the pork is well browned and internal temperature reaches 145 degrees F, about 1 1/2 minutes on each side. Transfer pork to serving platter and cover to keep warm.
Add the remaining 1 teaspoon oil to skillet. Add garlic and cook, stirring constantly, until garlic is fragrant, about 30 seconds. Add the wine and broth. Increase heat to high and cook, stirring to scrape up the browned bits from the bottom of the skillet, until the liquid is reduced by two thirds, about 5 minutes.
Remove the skillet from the heat and stir in the remaining 1/8 teaspoon salt, remaining 1/8 teaspoon pepper, the lemon zest and juice, and the parsley. Serve the pork medallions drizzled with the sauce (makes a generous 1/3 cup; about 1 1/2 tablespoons per serving).
*To substitute fresh herbs with dried herbs, use 1 1/2 teaspoons dried parsley or 3/4 teaspoon dried sage, or 3/4 teaspoon dried rosemary