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
If planning out quick and healthy meals for your family is a...
Adding lean protein, such as chicken, turkey, lean beef, low-...
Canned tuna is a quick, healthy and delicious option for...
Wraps are a delicious and healthy alternative to standard...
From grilled steak to creamy chicken, our quick and healthy...
If you’re trying to cut back on carbs or are following a low-...
Asparagus, rhubarb, peas, artichokes, beets, carrots and more...
Take advantage of all of the spring’s fresh produce with our...
Quinoa is a superfood that is packed with fiber and protein...
Healthy scones are as easy to make as a quick bread and these...
Turkish, Lebanese and other Middle Eastern flavors star in...The easiest way to make your chicken sing—punch it up with fresh...
Our healthy lemon recipes are bursting with the bright,...
Preventing heart disease through diet is made easier with our...
Instead of going out for date night, stay in and cook a...
One-pot meals are great, but they often serve a crowd. These...
- Type of Dish
- Main dish, meat
- Ease of Preparation
- Total Time
- 30 minutes or less
- Main Ingredient
- Preparation/ Technique