Wine Down Wednesday

Try this recipe for Herbed Pork Tenderloin tonight as your wind down your week.  Using white wine in this recipe adds great flavor without adding fat;  and while pork is often overlooked as a a lean meat, pork tenderloin is an excellent option for meat that packs a ton of protein along with other nutritional benefits:

• Pork is rich in thiamin, a vitamin that functions as a co-factor in the metabolism of carbohydrates.  Additionally, thiamin is important for building muscle and helps support proper nerve function.
• In addition to thiamin (B1), Pork is rich in other B Vitamins such as B6, B12, and B3 (Niacin).  Niacin is important for healthy skin, while both vitamins B6 and B12 are needed for energy, and help support cell function  and metabolism.
• Pork is an excellent source of Iron  and Pantothenic Acid- two compounds that are essential for making hemoglobin in reb blood cells.  Consumption of these two nutrients is crucial for preventing anemia.

Serve with Grilled Asparagus & Roasted Fingerling Potatoes (recipe also below).

Herbed Heritage Pork Loin with White Wine Reduction

Ingredients 

• 1 teaspoon salt
• 1/2 teaspoon ground coriander
• 1/2 teaspoon freshly ground black pepper
• 1 (3-pound) boneless heritage pork loin, trimmed (such as Berkshire or Duroc)
• 2 tablespoons chopped fresh parsley
• 1 tablespoon chopped fresh rosemary
• 1 tablespoon chopped fresh oregano
• 1 tablespoon chopped fresh sage
• 2 teaspoons chopped fresh thyme
• 1 teaspoon olive oil
• Cooking spray
• 1/2 cup finely chopped shallots
• 2/3 cup dry white wine
• 1 cup fat-free, less-sodium chicken broth
• 1/4 cup fresh orange juice (about 1 large orange)
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Preparation

1. 1. Preheat oven to 425°.
2. 2. Sprinkle first 3 ingredients over pork. Combine parsley and next 4 ingredients (through thyme); rub over pork.
3. 3. Heat oil in a large nonstick skillet over medium-high heat. Add pork to pan; cook 7 minutes, browning on all sides. Place pork in a shallow roasting pan or broiler pan coated with cooking spray. Bake at 425° for 35 minutes or until a thermometer registers 155° (slightly pink). Remove pork to a cutting board. Cover loosely with foil; let stand 10 minutes.
4. 4. Place roasting pan over medium heat. Add shallots to pan; cook 2 minutes. Add wine, scraping pan to loosen browned bits; bring to a boil. Cook until mixture is reduced to 1/3 cup (about 3 minutes). Add chicken broth and orange juice; cook until mixture is reduced to 3/4 cup (about 8 minutes). Serve sauce with pork.

Nutritional Information

Amount per serving: 12

- 1 Serving: 3 oz. pork and 1 Tbps. sauce

• Calories: 212     Fat: 11.9g        Protein: 22.8g        Carbohydrate: 2.1g       

Roasted Fingerling Potatoes and Baby Artichokes

Ingredients

 

• 6 cups water
• 2 tablespoons fresh lemon juice
• 2 pounds baby artichokes
• 2 tablespoons extra-virgin olive oil
• 1 1/4 pounds small red fingerling potatoes, halved lengthwise
• Cooking spray
• 1 tablespoon butter
• 2 teaspoons chopped fresh parsley
• 1 teaspoon grated lemon rind
• 1 teaspoon kosher salt
• 1/2 teaspoon black pepper

Preparation

1. 1. Preheat oven to 425°.
2. 2. Combine 6 cups water and lemon juice in a large bowl. Cut off stem of each artichoke to within 1 inch of base; peel stem. Remove bottom leaves and tough outer leaves, leaving tender heart and bottom. Cut each artichoke in half lengthwise. Remove fuzzy thistle from bottom with a spoon. Place artichokes in lemon water.
3. 3. Combine oil and potatoes; toss well. Arrange potatoes in a single layer on a jelly-roll pan coated with cooking spray. Bake at 425° for 15 minutes. Drain artichokes; add artichokes to potatoes, tossing to combine. Bake an additional 15 minutes or until tender. Place vegetables in a large bowl. Toss with butter and remaining ingredients. Serve immediately

Nutritional Information

Amount per serving: 8

• Calories: 123        Fat: 4.9g        Protein: 3.2g        Carbohydrate: 17.4g        Fiber: 3.4g