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.