Dinner in Minutes

Pork tenderloin a Caribbean favorite, but don’t overcook

Pork tenderloin is low in fat and cooks quickly in this recipe for rum-glazed pork with black bean and rice salad.
Pork tenderloin is low in fat and cooks quickly in this recipe for rum-glazed pork with black bean and rice salad. TNS

This Caribbean dinner calls for the popular island ingredients of rum, black beans, rice and pork. Rum mixed with brown sugar and mustard makes a perfect glaze for pork. Pork tenderloin is low in fat and cooks quickly, but you could use spare ribs if you prefer. Flatten the pork tenderloin to about 2 inches thick for faster cooking. Try not to overcook the tenderloin; it has very little fat and will dry out quickly.

To shorten preparation time, use minced garlic in jars and diced onion. Both are found in the refrigerated section of the produce department.

Serve with a washed, ready-to-eat salad.

Helpful hints:

Any type of rum can be used. You can buy miniature bottles or splits of rum, if you don’t have any on hand.

1 medium garlic clove, crushed, can be used instead of minced garlic.

Countdown:

Preheat broiler

Start pork.

While pork broils, mix sauce.

Prepare rice ingredients.

Finish pork.

Finish rice.

Shopping list:

To buy: 3/4 pound pork tenderloin, 1 small bottle or split of rum, 1 jar Dijon mustard, 1 container diced red onion or 1 red onion, 1 small jar minced garlic, 1 can reduced sodium black beans, 1 bottle reduced-fat vinaigrette dressing, 1 package microwaveable brown rice and 1 small bunch fresh cilantro.

Staples: brown sugar, salt and black peppercorns.

Linda Gassenheimer is the author of over 30 cookbooks including her newest, "The 12-Week Diabetes Cookbook." Listen to podcasts at www.880thebiz.com. Connect with Linda by email at Linda@DinnerInMinutes.com; on Facebook at @FoodNewsandViews; and on Twitter at @Lgassenheimer

RUM-GLAZED PORK

Yield 2 servings.

Recipe by Linda Gassenheimer

3/ 4 pound pork tenderloin

1/4 cup brown sugar

1/ 4 cup rum

4 teaspoons Dijon mustard

Preheat broiler. Pound pork to 2 inches thick with a meat mallet or the back of a heavy skillet. Line a baking sheet with foil. Place pork on sheet and broil 5 inches from heat 5 minutes. Turn and broil 5 minutes. Pork is done when meat thermometer reads 145 degrees.

Meanwhile, mix together brown sugar, rum and mustard. Bring to a boil, reduce heat and simmer 1 minute. Or heat in a microwave on high for 2 minutes or until sauce is hot. Slice pork and spoon sauce over top.

Per serving: 264 calories (14 percent from fat), 4 g fat (1.2 g saturated, 1.6 g monounsaturated), 108 mg cholesterol, 36 g protein, 1.2 g carbohydrates, 0.4 g fiber, 201 mg sodium

BLACK BEAN AND RICE SALAD

Yield 2 servings.

Recipe by Linda Gassenheimer

1/4 cup reduced-fat vinaigrette

2 tablespoons diced red onion

1 teaspoon minced garlic

1 package microwave brown rice (1 1/2 cups cooked)

1 cup rinsed and drained reduced-sodium canned black beans

1/2 cup chopped fresh cilantro

Salt and freshly ground black pepper

Place dressing in a bowl and add the onion and garlic. Microwave rice according to package instructions. Measure 1 1 / 2 cups rice and reserve remaining rice for another time. Add to the bowl with the beans and cilantro. Toss well. Add salt and pepper to taste.

Per serving: 326 calories (10 percent from fat), 3.8 g fat (0.7 g saturated, 1.3 g monounsaturated), 2 mg cholesterol, 11.9 g protein, 62.1 g carbohydrates, 11.1 g fiber, 116 mg sodium.

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