5:30 Challenge
5 ingredients/30 minutes
Tonight’s solution
Fruited Pork Tenderloin
To make the meal
Brown rice
Watercress salad
Pork tenderloin has legions of fans. It’s just so tender, and because it’s as mild in flavor as a chicken breast, it’s really versatile. Pork tenderloin, like beef tenderloin, can be pricey, but it’s often on sale. Since it will keep in the freezer for three to six months, stock up when you see a sale.
Pork tenderloin is also very lean, so it’s important not to overcook it. In this recipe, we do a quick saute to sear both sides, and then simmer the pork in a flavorful sauce with the lid on, to keep it from drying out.
What to use for the dried fruit in this recipe is up to you and the contents of your pantry. A single dried fruit, such as dried cranberries, would work well, or you can use a combination such as dates, raisins and pineapple to provide a contrast of flavors. The addition of mustard to the sauce adds a hint of heat and really ties the dish together. No sherry or port? Just add extra apple juice or water.
Take the 5:30 Challenge. If you have a great-tasting main-dish recipe that uses no more than five ingredients and can be made in 30 minutes or less, tell us. (Salt, pepper, water and oil for greasing a pan don’t need to be included in the ingredient count.) You can also suggest a side dish if it can be made within the same time. Send recipes with your name, address and phone number to fivethirty@ajc.com.
Fruited Pork Tenderloin
Hands on: 15 minutes
Total time: 15 minutes
Serves: 4
1 (1-pound) pork tenderloin, trimmed
1/2 (half) cup chopped dried fruit
1/4 (quarter) cup apple juice
1/4 (quarter) cup sherry or port
1 teaspoon Dijon mustard
In a medium bowl, combine 1/4 teaspoon each salt and pepper. Cut the pork crosswise into 8 medallions and toss with salt and pepper mixture.
In a large skillet, heat 2 teaspoons olive oil over medium-high heat. Add pork; cook 2 minutes on each side or until browned. Add dried fruit, apple juice, sherry or port and 1/4 (quarter) cup water. Cover skillet and simmer 2 minutes or until pork is just cooked through. Remove pork from skillet and keep warm. Bring fruit mixture to a boil and cook until reduced by half, about 4 minutes. Stir in mustard and taste for seasoning. Serve sauce over pork medallions.
Adapted from a recipe in Cooking Light magazine, May 2002.
Per serving: 197 calories (percent of calories from fat, 20), 24 grams protein, 11 grams carbohydrates, 1 gram fiber, 4 grams fat (1 gram saturated), 74 milligrams cholesterol, 76 milligrams sodium.
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