Indian Spice Rub
1 tablespoon brown sugar
1 tablespoon fennel seeds
1 tablespoon ground cumin
1 teaspoon ground coriander
1 teaspoon ground cardamom
1 teaspoon dry mustard
½ teaspoon ground cinnamon
½ teaspoon salt
½ teaspoon garlic powder
¼ teaspoon ground cloves
¼ teaspoon ground pepper
Grind fennel seeds to a powder in a spice grinder. Transfer to a small bowl and stir in the remaining.
Grilled Pork Tenderloin
2 pork tenderloins 14 to 16 ounces each
Nonstick cooking spray
1. Trim all possible fat from meat. Rub mixture onto all sides of pork tenderloin and place covered in the refrigerator 1 hour to over night. Preheat oven to 325 F. Place whole pork tenderloin on a sheet of aluminum foil and wrap up into a tight package.
2. Cook package in oven for 30 minutes or until a meat thermometer inserted in pork reads 150º. Spray grill with nonstick cooking spray and heat according to type of grill, gas, i.e. medium high heat.
3. Remove meat from foil, reserving juices. Grill pork a few minutes on each side brushing meat with juices until done or until thermometer reads 160º for pork. Remove from grill and allow to set 2 to 3 minutes before slicing. Serve with Black Bean And Mango Salsa.
Yield: Yield: 8 servings each of 4 ounces pork tenderloin each at approximately 136 calories; 3.8 grams total fat; 1.3 grams saturated fat; 52 milligrams cholesterol; 2.5 grams carbohydrate; 0.2 gram dietary fiber; 22 grams protein; 186 milligrams sodium.
High fat comparison 212 calories vs. 136 and 12.5 grams fat vs. 3.8 grams
Black Bean And Mango Salsa
1 cup firm cooked black beans
1 large mango, peeled, pitted and chopped into small pieces
½ medium red pepper, diced
½ cup red onion diced
2 green onions sliced thinly
½ medium jalepeno chile, stemmed, seeded and minced
¼ cup chopped cilantro leaves
¼ cup plus 1 tablespoon pineapple juice
¼ cup fresh lime juice
½ teaspoon ground cumin
salt and pepper to taste
Mix all ingredients together in a medium bowl. Adjust seasonings, cover bowl and transfer to refrigerate to blend flavors at least 1 hour or up to 4 days.
Yield 3 cups or 12 ¼ cup servings each at approximately 58.3 calories; 0 fat; 0 Saturated fat; 0 cholesterol; 13 grams total carbohydrate; 2.5 grams dietary fiber; 2.5 grams total protein; 56 milligrams sodium