Cumin Pork Tenderloin With Dried-Apricot Chutney

This month's recipe is from Cooking Light magazine (April 1997, page 131). I get all the recipes from the magazine on disk each month, and use it every week when I am menu planning. Many delicious, low-fat meals can be created with the Cooking Light recipes.

This is one of the best pork tenderloin recipes I have ever encountered. Easy to make and very tasty (cumin is my favourite spice!). The chutney is excellent for any pork or roasted chicken dish.

Ingredients for 4 servings

• 2 tablespoons dark brown sugar
• 1 teaspoon ground cumin
• 1 teaspoon coarsely ground pepper
• 2 teaspoons cider vinegar
• Dash of salt
• 1 (1-pound) pork tenderloin
• Cooking spray
• Dried-Apricot Chutney

Instructions

1. Preheat oven to 400 degrees.
2. Combine first 5 ingredients in a shallow dish. Stir well; set aside.
3. Trim fat from pork. Add pork to dish, turning to coat. Marinate in refrigerator 30 minutes, turning pork occasionally. Remove pork from dish, discarding marinade. Place pork on a broiler pan coated with cooking spray. Insert meat thermometer into thickest portion of pork. Bake at 400 degrees for 25 minutes or until thermometer registers 160 degrees (slightly pink). Cut pork into thin slices. Serve with Dried-Apricot Chutney.

Serving size: 3 ounces pork and 1/4 cup chutney.

Nutritional Information

CALORIES 255 (17% from fat); FAT 4.7g (sat 1.5g, mono 2g, poly 0.6g); PROTEIN 26g; CARB 28.7g; FIBER 3.2g; CHOL 79mg; IRON 3.3mg; SODIUM 71mg; CALC 40mg

Dried-Apricot Chutney

Just 1/4 cup of this chutney contains 3 grams of fiber.

Ingredients for 10 servings

• 1 cup water, divided
• 1 cup coarsely chopped dried apricot
• 1 cup coarsely chopped onion
• 1/3 cup cider vinegar
• 1/3 cup raisins
• 1-1/4 teaspoons pumpkin-pie spice
• 1 teaspoon dry mustard
• 1/8 teaspoon crushed red pepper
• 1 cup peeled, coarsely chopped Golden Delicious apple

Instructions

1. Combine 1/2 cup water, apricot, and next 6 ingredients (apricot through red pepper) in a medium saucepan, and stir well. Bring to a boil. Cover; reduce heat. Simmer 20 minutes, stirring occasionally. Add 1/2 cup water and apple. Cook, covered, an additional 15 minutes or until apple is tender. Remove from heat; uncover and let stand 5 minutes before serving.

Yield: 2-1/2 cups. (serving size: 1/4 cup).

Note: Refrigerate remaining chutney in an airtight container for up to 1 week.

Nutritional Information

CALORIES 92 (3% from fat); FAT 0.3g (sat 0g, mono 0.1g, poly 0.1g); PROTEIN 1.4g; CARB 23.6g; FIBER 3g; CHOL 0mg; IRON 1.4mg; SODIUM 4mg; CALC 21mg

Return to Recipe Index