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Roasted Pork Tenderloin with Pickled Cabbage & Polenta
Roasted Pork Tenderloin with Pickled Cabbage & Polenta
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From: Diabetic Living Magazine
Peppery caraway seeds and spicy celery seeds combine to create an unforgettable dry rub for the pork tenderloin in this dinner recipe. Sides of garlicky polenta and homemade pickled cabbage round out the meal.
- By: Diabetic Living Magazine
Ingredients 4 servings
for serving adjustment
Serving size has been adjusted!
Original recipe yields 4 servings
Nutrition per serving may change if servings are adjusted.
- 2 cups reduced-sodium chicken broth
- ½ cup polenta-style cornmeal
- 2 cloves garlic, minced
- 1 teaspoon caraway seeds, crushed
- ¼ teaspoon celery seeds
- ¼ teaspoon salt, plus ⅛ teaspoon, divided
- ¼ teaspoon ground pepper, plus ⅛ teaspoon, divided
- 1 to 1¼ pounds pork tenderloin, trimmed of fat
- 2 medium zucchini, halved lengthwise
- Cooking spray
- ¼ cup fat-free milk
- 6 slices reduced-sodium, reduced-fat bacon, chopped
- ¼ cup cider vinegar
- 2 tablespoons canola oil
- 4 cups finely shredded green cabbage
Preparation
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Prep
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Ready In
- Preheat oven to 425°F. For polenta, combine broth, polenta-style cornmeal, and garlic in a large saucepan. Bring to boiling, stirring constantly; reduce heat. Simmer, uncovered, 20 minutes, stirring frequently.
- Meanwhile, combine caraway seeds, celery seeds, ¼ teaspoon of the salt, and ¼ teaspoon of the ground pepper in a small bowl. Sprinkle evenly over pork tenderloin; rub in with your fingers. Place the pork on a rack in a shallow roasting pan. Lightly coat zucchini halves with cooking spray; sprinkle with the remaining ⅛ teaspoon salt and the remaining ⅛ teaspoon pepper. Arrange in a single layer around the pork in the roasting pan. Roast 20 to 25 minutes or until a thermometer inserted into center of the tenderloin registers 145°F and the zucchini is just tender, turning the zucchini once halfway through roasting time.
- Stir milk into the polenta. Cook 5 to 10 minutes more or until the polenta is tender and thick, stirring frequently.
- Cook bacon in a large skillet just until crisp, stirring occasionally. Add cider vinegar and oil. Heat just to boiling. Add cabbage; cook and stir 3 minutes. Transfer the cabbage mixture to a serving bowl.
- Place the pork tenderloin on a cutting board; cover with foil and let rest for 3 minutes. Thinly slice the pork crosswise. Divide the pork among four serving plates. Add the polenta to plates. Cut the zucchini pieces in half crosswise; add to plates. Spoon the cabbage mixture onto the plates.
- Serving size: 4 ounces pork, ½ cup polenta, 2 pieces zucchini, and ½ cup cabbage
- Per serving: 339 calories; 12 g fat(2 g sat); 4 g fiber; 23 g carbohydrates; 33 g protein; 58 mcg folate; 79 mg cholesterol; 6 g sugars; 299 IU vitamin A; 44 mg vitamin C; 88 mg calcium; 2 mg iron; 677 mg sodium; 891 mg potassium
- Nutrition Bonus: Vitamin C (73% daily value)
- Carbohydrate Servings: 1½
- Exchanges: 4 lean protein, 1½ vegetable, 1 fat, 1 starch
