Helpful Hints:
— Boneless pork chops can be used instead of tenderloin.
— The pork can be cooked under a broiler. The timing will be about the same. A meat thermometer should read 145 degrees Fahrenheit.
Countdown:
— Place water for pasta on to boil.
— Grill pork.
— While pork cooks, make sauce for pasta.
This uncooked tomato-basil sauce is easy to make. Use a good-quality can or carton of low-sodium whole tomatoes. The sauce can also be used over any type of grilled meat or tossed with cooked vegetables. It will keep several days in the refrigerator.
The Herbed Grilled Pork can be served hot or at room temperature. I make it on a stove-top grill for a quick dinner.
HERBED GRILLED PORK
3/4 pound pork tenderloin
Olive oil spray
1 teaspoon dried oregano
1 teaspoon dried rosemary
Salt and freshly ground black pepper
Remove visible fat from pork. Butterfly the pork: Cut the pork almost in half lengthwise. Do not cut all the way through. Open it like a book. Spray pork with olive oil spray.
Sprinkle oregano and rosemary on both sides. Heat a stove-top grill, and grill pork for 10 minutes; turn and grill 5 more minutes. A meat thermometer should read 145 degrees Fahrenheit. Remove from grill, sprinkle with salt and pepper to taste, cover with foil, and let stand for 5 minutes. Cut into slices. Serve with the pasta. Makes 2 servings.
Per serving: 207 calories, 49 calories from fat, 5.4 g total fat, 1.7 g saturated fat, 2.4 g monounsaturated fat, 108 mg cholesterol, 93 mg sodium, 1.8 g carbohydrates, 0.9 g dietary fiber, 0 g sugars, 35.8 g protein
Exchanges: 5 lean meat
TOMATO-BASIL PASTA
1 1/2 cups canned plum tomatoes, drained
2 teaspoons minced garlic
2 teaspoons olive oil
2 tablespoons tomato paste
1/2 cup fresh basil leaves
1/8 teaspoon cayenne pepper
Salt
1/4 pound linguine
2 tablespoons grated Parmesan cheese
Place water for pasta on to boil over high heat. Place tomatoes in the bowl of a food processor with the garlic, oil, tomato paste, and basil. Process until mixture has the consistency of a sauce or it is smooth. Add the cayenne and salt to taste. Add pasta to boiling water. After water comes back to a boil, continue to cook 10 minutes for dried pasta or 3 minutes for fresh. Drain and place in a serving bowl. Pour tomato sauce over the top, and mix thoroughly. The heat of the pasta will cook the sauce. Sprinkle the Parmesan on top. Makes 2 servings.
Per serving: 320 calories, 65 calories from fat, 7.3 g total fat, 1.7 g saturated fat, 3.9 g monounsaturated fat, 4 mg cholesterol, 104 mg sodium, 53.3 g carbohydrates, 4.5 g dietary fiber, 7.1. g sugars, 11.8 g protein
Exchanges: 3 starch, 2 vegetable, 1 fat
Shopping List
3/4 pound pork tenderloin, 1 small piece Parmesan cheese, 1 bottle dried oregano, 1 bottle dried rosemary, 1 small bottle cayenne pepper, 1 large can plum tomatoes, 1 small can tomato paste, 1/4 pound linguine pasta and 1 bunch basil
Staples: Olive oil, olive oil spray and minced garlic
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(From "Mix 'n' Match Meals in Minutes for People with Diabetes" by Linda Gassenheimer, published by the American Diabetes Association. Reprinted with permission from The American Diabetes Association. Gassenheimer's latest book is "Delicious One-Pot Dishes," published by the American Diabetes Association. To order either book call 1-800-232-6733 or order online at www.shopdiabetes.org
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