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Tangy mustard sauce flavors lean pork

 
Dijon Pork with Tomato and Red Pepper Pasta.
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Dijon Pork with Tomato and Red Pepper Pasta.
C.W. Griffin / Miami Herald Staff

Main Dish

Dijon Pork

3/4 pound pork tenderloin

2 tablespoons Dijon mustard

2 tablespoons low-fat, plain yogurt

2 tablespoons reduced-fat mayonnaise

Olive oil spray

Salt and freshly ground pepper

Remove visible fat from pork. Cut tenderloin almost in half lengthwise and open like a book. Cut it in half crosswise to make 2 portions.

Mix the mustard with the yogurt and mayonnaise, and set aside.

Spray the same skillet that is used for the pasta vegetables with olive oil spray. Place over medium-high heat and add the pork. Sauté 2 minutes, turn, add salt and pepper to taste to the cooked side and sauté 3 more minutes. A meat thermometer should read 145 degrees.

Remove pork to a plate. Add sauce to the skillet and stir to dissolve brown bits. Spoon sauce over pork. Makes 2 servings.

Per serving: 275 calories (37 percent from fat), 11.3 g fat (2.2 g saturated, 4.4 g monounsaturated), 108 g cholesterol, 37.3 g protein, 3.5 g carbohydrates, 0.5 g fiber, 382 mg sodium.


Side Dish

Tomato and Red Pepper Pasta

4 ounces fusilli (corkscrew) pasta, (about 1 1/4 cups)

2 teaspoons olive oil

1 medium tomato cut into 1-inch cubes (about 1 cup)

1 small red bell pepper cut into 1-inch pieces (about 1 cup)

1 teaspoon minced garlic

Salt and freshly ground pepper

2 tablespoons chopped parsley (optional)

Fill a large saucepan with 3 quarts water and bring to a boil. Add the pasta and boil 9 minutes.

Meanwhile, add olive oil to a large, nonstick skillet and place over medium-high heat. Add the tomatoes, red pepper and garlic. Sauté 5 minutes. Remove vegetables to a large bowl. When pasta is cooked, drain and add to the bowl. Toss well, adding salt and pepper to taste. Sprinkle with parsley and serve with the pork. Makes 2 servings.

Per serving: 323 calories (17 percent from fat), 6.1 g fat (0.9 g saturated, 3.5 g monounsaturated), 0 cholesterol, 10.4 g protein, 57.6 g carbohydrates, 6.6 g fiber, 20 mg sodium.


By Linda Gassenheimer

linda@dinnerinminutes.com

A tangy, Dijon mustard sauce flavors juicy, tender pork for this French-style dinner. Red peppers and tomatoes tossed with pasta complete this quick meal.

Dijon is a small town in the Burgundy area of France in the heart of some of the most famous vineyards in the world. It also is where this famous mustard originates.

For this recipe, the pork is butterflied for faster cooking. It is easy to do, and the sauce takes only minutes to make.

This meal contains 597 calories per serving with 26 percent of calories from fat.

Helpful hints

• Any type of pasta can be used.

• Boneless pork chops can be substituted for pork tenderloin.

Countdown

• Place water for pasta on to boil.

• Prepare tomatoes.

• Cook pasta.

• While pasta cooks, sauté vegetables. Use same skillet for pork.

• Mix sauce ingredients.

• Sauté pork.

Shopping list

To buy: 3/4 pound pork tenderloin; 1 jar Dijon mustard; 1 container nonfat, plain yogurt; 1 small package fusilli pasta; 1 medium tomato; 1 small red bell pepper; 1 small bunch parsley (optional).

Staples: Olive oil, olive oil spray, reduced-fat mayonnaise, minced garlic, salt, black peppercorns.

Linda Gassenheimer’s latest book is “The Flavors of the Florida Keys.” Her website is dinnerinminutes.com. Follow her on Twitter @lgassenheimer.

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