Cumin-scented pork has a hint of the Southwest. Adding salsa to potato salad completes the meal.
I like to use red potatoes for the salad. To help them absorb more of the dressing flavor, mix them into the dressing while they are still hot.
Helpful Hints:
— Thin cut boneless pork chops can be used instead of pork tenderloin.
— Minced garlic can be found in jars in the produce or condiment sections of the supermarket.
Countdown:
— Start potatoes boiling.
— Make pork dish.
— Finish potatoes.
Shopping List:
To buy: 3/4 pound pork tenderloin,1 carton plain nonfat yogurt, 1 jar honey, 1 bottle ground cumin, 1 small bottle low-salt soy sauce, 1 jar tomato salsa*, 1 pound red potatoes
Staples: Minced garlic, vegetable oil spray, mayonnaise, salt, black peppercorns
———
SOUTHWESTERN HONEY-GLAZED PORK
3/4 pound pork tenderloin
1 teaspoon minced garlic
1 1/2-tablespoons honey
1 teaspoon ground cumin
1 tablespoon low-salt soy sauce
Vegetable oil spray
Remove visible fat from pork and butterfly: Cut almost in half lengthwise and open like a book. Do not cut all of the way through. Cut in half crosswise to make 2 portions. Mix the garlic, honey, cumin and soy sauce together. Set aside. Heat a nonstick skillet over medium-high heat and spray with vegetables oil spray. Add pork, cover with a lid and cook 5 minutes. Turn and cook 4 minutes. Spoon glaze over the pork and cook 30 seconds. Remove pork to dinner plates and spoon sauce on top. A meat thermometer should read 160 degrees.
Makes 2 servings.
Per serving: 246 calories, 36 calories from fat, 4 g total fat, 1.2 g saturated fat, 1.5 g monounsaturated fat, 108 mg cholesterol, 360 mg sodium, 15.1 g carbohydrate, 0.3 g dietary fiber, 13.1 g sugars, 36.5 g protein
Exchanges: 1 carbohydrate, 5 lean meat
SALSA POTATO SALAD
1 pound red potatoes
2 tablespoons mayonnaise
3 tablespoons plain nonfat yogurt
1/2 cup tomato salsa*
Salt and freshly ground black pepper
Wash potatoes, do not peel, and cut into 1-inch cubes.
Microwave method:
Place potatoes in a microwave-safe bowl, cover and microwave 4 minutes on high.
Or stove-top method:
Place in saucepan and add cold water to cover.
Bring water to a boil over high heat, cover with a lid, and simmer for 15 minutes, or until cubes are cooked through.
Mix mayonnaise, yogurt and salsa together a serving bowl. Drain potatoes if using stove-top method and add to the serving bowl. Add salt and pepper to taste. Toss well, making sure potatoes are covered with sauce.
Makes 2 servings.
Per serving; 289 calories, 103 calories from fat, 11.5 g total fat, 1.6 g saturated fat, 2.5 g monounsaturated fat, 5 mg cholesterol, 241 mg sodium, 41.9 g carbohydrate, 4.9 g dietary fiber, 4.2 g sugars, 6.6 g protein
Exchanges: 2 1/2 starch, 1 vegetable, 2 fat
*Look for salsa containing
———
(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)
About the Author
