Pork Tenderloin with Prune-Ginger Sauce
Fresh ginger and ginger beer are a double-hit of flavor in this simple sauce. Make it a meal: Serve with rice pilaf and roasted green beans.
- 2 tablespoons instant or all-purpose flour
- 3 teaspoons curry powder, preferably Madras, divided
- 1/2 teaspoon salt
- Pinch of cayenne pepper
- 1 pound pork tenderloin, trimmed and cut into 12 medallions
- 1 tablespoon extra-virgin olive oil, divided
- 1 clove garlic, minced
- 1 1 1/2-inch piece fresh ginger, peeled and cut into fine julienne
- 1 1/4 cups ginger beer, or ginger ale
- 1/3 cup pitted prunes, quartered
- 1/4 cup reduced-fat sour cream
- Freshly ground pepper, to taste
- Combine flour, 2 1/2 teaspoons curry powder, salt and cayenne in a shallow pan. Dredge pork lightly in flour mixture. Discard any remaining flour mixture.
- Heat 1 1/2 teaspoons oil in a large skillet over medium-high heat. Add pork and cook until golden outside and faintly pink inside, about 3 minutes per side. Transfer to a plate and tent with foil to keep warm.
- Add remaining 1 1/2 teaspoons oil to the pan. Add garlic and ginger and cook, stirring, until fragrant, about 1 minute. Add ginger beer (or ginger ale), prunes and remaining 1/2 teaspoon curry powder; bring to a boil, scraping up any browned bits. Reduce heat to medium and cook until prunes are tender and liquid is reduced by half, about 4 minutes. Remove from heat and whisk in sour cream and any accumulated juices from the pork. Gently heat through. Season with salt and pepper.
- Arrange pork on plates and spoon sauce over. Serve immediately.
Per serving: 312 calories; 9 g fat (2 g sat, 5 g mono); 90 mg cholesterol; 21 g carbohydrates; 33 g protein; 1 g fiber; 382 mg sodium; 631 mg potassium.
Nutrition Bonus: Selenium (80% daily value), Zinc (21% dv), Potassium (18% dv).
Carbohydrate Servings: 1 1/2
Exchanges: 1 1/2 other carbohydrates, 3 1/2 lean meat
More From EatingWell
Omega-3 fats are good for your heart and are found in fish...
These healthy sugar-free dessert recipes are a delicious and...
Stir-fries are an easy way to get dinner on the table fast...
Whether you're looking for a quick breakfast or a refreshing...
If you’re trying to slim down, our low-calorie dinners to...
Carbs have gotten a bad rap as a diet no-no, but whole grains...
When you’re trying to lose weight, you don’t need to skimp on...
The next time you’re thinking about ordering takeout, put...
Fresh seasonal produce offers plenty of reasons to try one of...
Baking a cake from scratch doesn’t have to be time-intensive...
There’s something oh-so-soothing about a bowl of creamy...
Our nutritionists have verified that these recipes do not...
Homemade desserts, including piping-hot apple pie, rich...
If you’re searching for an affordable and healthy meal for...
Our healthy lasagna recipes, including classic meat lasagna...
Make sure you have a quick and easy dinner ready to go next...
- Type of Dish
- Main dish, meat
- Ease of Preparation
- Total Time
- 30 minutes or less
- Main Ingredient
- Preparation/ Technique