1 pound pork tenderloin trimmed of any visible fat
2 tablespoon all-purpose flour
4 tablespoons brown sugar, divided into 2 tablespoons each
1/2 teaspoon salt
1/2 teaspoon ground cumin
1/4 teaspoon cardamom
1/8 teaspoon cayenne pepper
1/4 cup raisins
1/3 cup orange juice
3 tablespoons balsamic vinegar
2 tablespoons capers
Olive oil cooking spray
1.Cut tenderloin crosswise into 16 medallions. Combine flour with 2 tablespoons sugar, salt,
cumin, cardamom and pepper; rub evenly over pork medallions both sides.
2.Combine remaining 2 tablespoons brown sugar with orange juice and vinegar stirring until sugar
has dissolved, stir in capers and raisins and set aside.
3.Heat large non stick skillet over medium high heat. Add pork and cook 2 minutes, then turn
medallions and cook 1 minute longer. Add juice mixture and cook for 1 minute or until sauce
thickens and pork is done.
Yield 4 servings (4 medallions with 3 tablespoons sauce) each at approximately 250 calories 4.3 grams
fat; 1.5 grams saturated; 27.9 grams protein; 26 grams carbohydrate; 1 gram dietary fiber; 67
milligrams cholesterol and 482 milligrams sodium.
(HIGH FAT VERSION HAS 355 CALORIES AND 19 GRAMS FAT)
LEMON MINT COUSCOUS
1-10 package (1 2/3 cup dry) Couscous original plain
2 cups water
1 teaspoon chicken base or bouillon
1/3 cup chopped fresh mint
2 tablespoons fresh lemon juice
1.In a medium sauce pan or stock pot bring 2 cups of water to a gentle boil. Add chicken base,
mint and lemon juice. Stir in couscous, cover, remove from heat and let stand 5 minutes.
2.Fluff couscous lightly with a fork and serve or cover and keep warm until ready to serve and fluff
again gently before serving.
Yield: 6 – 1 cup servings each at approximately 192 calories; 0.5 grams total fat; 0.1 gram saturated fat;
0 cholesterol; 40 grams carbohydrate; 3.8 grams dietary fiber; 6 grams protein; 126 milligrams sodium.
(HIGH FAT VERSION HAS 232 CALORIES AND 5 GRAMS FAT)