Pork Tenderloin with Brown Gravy and Mushrooms

Pork Tenderloin with Brown Gravy and Mushrooms

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From: Diabetic Living Magazine

It's true! You can fit meat and gravy into your diabetic meal plan. Each serving of this pork recipe has only 4 grams of carb and 2 grams of fat.

Ingredients 1 serving

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  • 1 pound pork tenderloin
  • Nonstick cooking spray
  • 8 ounces fresh mushrooms (3 cups), stemmed and quartered
  • ¾ cup lower-sodium beef broth
  • 2 tablespoons finely chopped onion
  • 2 tablespoons dry white wine or lower-sodium beef broth
  • 1 teaspoon snipped fresh rosemary or ¼ teaspoon dried rosemary, crushed
  • ¼ teaspoon salt
  • ¼ teaspoon ground black pepper
  • 1 tablespoon whole wheat flour
  • 1 tablespoon water
  • 1 tablespoon snipped fresh parsley

Preparation

  • Prep

  • Ready In

  1. Trim fat from meat. Coat a very large skillet with cooking spray; heat skillet over medium heat. Add meat to skillet; cover and cook for about 8 minutes or until bottom is browned. Turn meat; cook, covered, about 5 minutes more or until bottom is browned.
  2. Add mushrooms, broth, onion, wine and rosemary. Bring to boil then reduce heat. Simmer, covered, about 10 minutes or until center of meat registers 155°F on an instant-read thermometer. Sprinkle meat with salt and pepper. Transfer meat to a cutting board; cover and let stand for 10 minutes.
  3. Meanwhile, in a small bowl, stir together flour and the water until smooth. Add to broth mixture. Cook and stir until thickened and bubbly.
  4. To serve, cut meat diagonally into slices. Divide meat among serving plates; spoon gravy over meat. Sprinkle with parsley.

Nutrition information

  • Serving size: 1 serving
  • Per serving: 152 calories; 2 g fat(1 g sat); 1 g fiber; 4 g carbohydrates; 26 g protein; 13 mcg folate; 73 mg cholesterol; 1 g sugars; 86 IU vitamin A; 3 mg vitamin C; 11 mg calcium; 1 mg iron; 286 mg sodium; 593 mg potassium
  • Carbohydrate Servings: ½
  • Exchanges: 3½ lean protein, ½ vegetable

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