Diabetic Cooking

Main Dishes

Rosemary Roast Pork Tenderloin and Vegetables

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Ingredients

  • 1/4 cup reduced-sodium chicken broth
  • 1 tablespoon olive or vegetable oil
  • 3 large parsnips, peeled and cut diagonally into 1/2-inch slices
  • 2 cups baby carrots
  • 1 red bell pepper, cut into 3/4-inch pieces
  • 1 medium sweet or yellow onion, cut into wedges
  • 2 small pork tenderloins (12 ounces each)
  • 2 tablespoons Dijon or spicy Dijon mustard
  • 2 teaspoons dried rosemary
  • 3/4 teaspoon salt (optional)
  • 1/2 teaspoon black pepper

Directions

Preheat oven to 400°F. Spray large shallow roasting pan or jelly-roll pan with nonstick cooking spray.

Combine broth and oil in small bowl. Combine parsnips, carrots, and 3 tablespoons broth mixture in prepared pan; toss to coat. Roast vegetables 10 minutes.

Add bell pepper, onion, and remaining broth mixture to pan; toss to coat. Push vegetables to edges of pan. Place pork in center of pan; spread with mustard. Sprinkle pork and vegetables with rosemary, salt, if desired, and black pepper.

Roast 25 to 30 minutes or until vegetables are tender and internal temperature of pork reaches 155°F. Transfer pork to cutting board; tent with foil and let stand 5 minutes. Cut pork crosswise into 1/2-inch slices; serve with vegetables and any juices from pan.

Yield: 6 servings. Serving size: 3 ounces pork plus 2/3 cup vegetables.

Nutrition Facts Per Serving:
Calories: 218, Carbohydrates: 14 g, Protein: 25 g, Fat: 6 g, Saturated Fat: 2 g, Cholesterol: 73 mg, Sodium: 202 mg, Fiber: 3 g

Exchanges per serving: 1 Bread/Starch, 3 Meat.


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