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Pork Tenderloin with Sweet-Spiced Onions
Pork Tenderloin with Sweet-Spiced Onions
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From: Diabetic Living Magazine
A cinnamon-allspice rub adds intriguing flavor to the pork tenderloin in this one-dish meal. Served alongside an easy couscous, pea, and sliced almond mixture, the pork is topped with an orange-onion sauce that your family will love.
- By: Diabetic Living Magazine
Ingredients 4 servings
for serving adjustment
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Original recipe yields 4 servings
Nutrition per serving may change if servings are adjusted.
- ½ teaspoon coarsely ground pepper
- ½ teaspoon ground cinnamon
- ¼ teaspoon ground allspice
- ⅛ teaspoon salt
- 1 pound pork tenderloin
- 2 teaspoons canola oil, divided
- 1 large onion, chopped (1 cup)
- ½ teaspoon orange zest (set aside)
- ¼ cup orange juice
- 2 tablespoons reduced-sodium soy sauce
- 2 teaspoons cornstarch
- 2 teaspoons granulated sugar (see Tip)
- 2 cups hot cooked whole-wheat couscous
- ½ cup frozen peas, thawed
- 1 ounce sliced almonds, toasted (about ¼ cup)
Preparation
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Prep
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Ready In
- Combine pepper, cinnamon, allspice, and salt in a small bowl. Sprinkle evenly over pork, pressing onto the meat.
- Heat 1 teaspoon of oil in a large nonstick skillet over medium-high heat. Brown the pork in the hot oil about 4 minutes, turning occasionally to brown evenly. Lightly coat an unheated 3- or 3½-quart slow cooker with cooking spray (see Tip). Place the pork in the cooker. Heat the remaining 1 teaspoon oil in the skillet. Cook onion in skillet about 4 minutes or until browned, stirring frequently. Spoon the onion around the pork in the slow cooker. Pour orange juice over the onion.
- Cover and cook on Low for 2 hours or on High for 1½ hours or until internal temperature of pork registers 150°F on a thermometer.
- Transfer the pork to a cutting board; cover to keep warm. If using the low-heat setting, turn cooker to High. Whisk together soy sauce, cornstarch, sugar, and reserved orange zest in a small bowl until the cornstarch is completely dissolved. Stir into the onion mixture in the slow cooker. Cover and cook for 15 minutes more to thicken slightly.
- To serve, toss cooked couscous with peas and almonds. Slice the pork and serve with the couscous mixture; spoon the sauce over all.
- Tips: If using a sugar substitute, we recommend Splenda Granular or Sweet 'N Low Bulk or Packets. Follow package directions to use product amount equivalent to 2 teaspoons sugar. Nutrition Per Serving with Substitute: Same as below except 333 cal., 31 g carb., 6 g sugar.
- For easy cleanup, line your slow cooker with a disposable slow cooker liner. Add ingredients as directed in recipe. Once your dish is finished cooking, spoon the food out of your slow cooker and simply dispose of the liner. Do not lift or transport the disposable liner with food inside.
- Equipment: 3- or 3½-quart slow cooker
- Serving size: 3 ounces pork, ½ cup couscous mixture, and ¼ cup sauce
- Per serving: 340 calories; 10 g fat(2 g sat); 4 g fiber; 32 g carbohydrates; 29 g protein; 37 mcg folate; 71 mg cholesterol; 7 g sugars; 408 IU vitamin A; 14 mg vitamin C; 53 mg calcium; 2 mg iron; 408 mg sodium; 651 mg potassium
- Nutrition Bonus: Vitamin C (23% daily value)
- Carbohydrate Servings: 2
- Exchanges: 3½ lean protein, 2 starch
