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Pork Tenderloin with Prune-Ginger Sauce

:  November 1997, EatingWell for a Healthy Heart Cookbook (2008)

Your rating: None Average: 3.7 (3 votes)

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.


READER'S COMMENT:
"This is delicious especially if you love the flavor of fresh ginger. Be sure to use what the recipe calls for or slightly less of the ginger since it is a strong flavor. "
Pork Tenderloin with Prune-Ginger Sauce Recipe

Makes: 4 servings

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low saturated fat | Low sodium | Heart healthy | Healthy weight | High potassium |

View Our Nutrition Guidelines »

Ingredients

  • 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

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Preparation

  1. 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.
  2. 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.
  3. 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.
  4. Arrange pork on plates and spoon sauce over. Serve immediately.

Nutrition

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


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Recipe Categories

Type of Dish
Main dish, meat
Ethnic/Regional
Asian
Health & Diet Considerations
Diabetes appropriate
Low calorie
Low saturated fat
Low sodium
Heart healthy
Healthy weight
High potassium
Ease of Preparation
Easy
Total Time
30 minutes or less
Servings
4
Main Ingredient
Pork
Preparation/ Technique
Saute
Meal/Course
Dinner

Season
Spring
Summer
Fall
Winter
Style/Theme
Entertaining, formal
Quick (total 30 min. or less)
Publication
EatingWell for a Healthy Heart Cookbook (2008)
November 1997
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