Mexican-Spiced Pork Medallions with Cheddar-Jalapeño Polenta

Mexican-Spiced Pork Medallions with Cheddar-Jalapeño Polenta

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From: Diabetic Living Magazine

Creamy polenta is jazzed up with Cheddar and jalapeño, providing a delicious base for spicy pork medallions in this Mexican-inspired 25-minute recipe.

Ingredients 4 servings

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  • 4 teaspoons olive oil, divided
  • ½ cup chopped onion (1 medium)
  • 1 fresh jalapeño chile pepper, seeded and minced (see Tip)
  • 1 (14.5 ounce) can reduced-sodium chicken broth
  • ⅓ cup water
  • ½ cup quick-cooking polenta mix
  • ¾ cup grated reduced-fat Cheddar cheese (3 ounces)
  • 2 teaspoons chili powder
  • ½ teaspoon garlic powder
  • ½ teaspoon ground cumin
  • ¼ teaspoon dried oregano, crushed
  • ¼ teaspoon ground coriander
  • ¼ teaspoon ground pepper
  • ⅛ teaspoon salt
  • 1 (1 pound) natural pork tenderloin
  • Chopped fresh cilantro (optional)

Preparation

  • Prep

  • Ready In

  1. For polenta, heat 2 teaspoons of oil in a medium saucepan over medium heat. Add onion and jalapeño; cook and stir 5 minutes. Add broth and the water. Bring to boiling. Gradually add polenta mix, stirring constantly. Reduce heat to low. Cook about 5 minutes or until thick. Stir in Cheddar until melted. Remove from the heat; cover and keep warm (see Tip).
  2. Stir together chili powder, garlic powder, cumin, oregano, coriander, ground pepper, and salt in a small bowl; set aside.
  3. Trim fat from meat. Cut the meat crosswise into eight pieces. Place each piece between two pieces of plastic wrap. Using the flat side of a meat mallet, pound the meat lightly until about ½ inch thick. Remove plastic wrap. Sprinkle the spice mixture evenly over the meat; rub in with your fingers.
  4. Heat the remaining 2 teaspoons oil in a very large nonstick skillet over medium-high heat. Add the meat; cook about 5 minutes or until browned but still slightly pink in center, turning once. Serve the meat over the polenta. If desired, sprinkle with cilantro.
  • Tips: Because chile peppers contain volatile oils that can burn your skin and eyes, avoid direct contact with them as much as possible. When working with chile peppers, wear plastic or rubber gloves. If your bare hands do touch the peppers, wash your hands and nails well with soap and warm water.
  • If the polenta becomes too thick while standing, simply stir in additional water as needed to reach desired consistency.

Nutrition information

  • Serving size: 2 pork medallions and ½ cup polenta
  • Per serving: 368 calories; 12 g fat(4 g sat); 5 g fiber; 31 g carbohydrates; 34 g protein; 9 mcg folate; 88 mg cholesterol; 1 g sugars; 582 IU vitamin A; 6 mg vitamin C; 335 mg calcium; 2 mg iron; 554 mg sodium; 526 mg potassium
  • Nutrition Bonus: Calcium (34% daily value)
  • Carbohydrate Servings: 2
  • Exchanges: 4 lean protein, 2 starch, 1 fat, ½ vegetable

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