Low Fat Pork Medallions with Tangy Maple Sauce Recipe

Recipe Category: Meat


Low Fat Pork Medallions With Tangy Maple Sauce Recipe


  • 1/4 cup couscous or long grain rice
  • 3 ounces pork tenderloin
  • pepper
  • nonstick spray coating
  • 1 green onion, thinly sliced
  • 1/4 cup apple juice or apple cider
  • 1/2 teaspoon dijon-style mustard, or brown mustard
  • 2 teaspoons pure maple syrup, or maple flavor syrup
  • 1 teaspoon red wine vinegar, or cider vinegar
  • 1 teaspoon snipped parsley, optional
  • apple slices, optional
  • green onion brush, optional
  • Method

  • Cook couscous or rice according to package directions, except omit margarine or butter and salt.
  • Meanwhile, cut pork into three equal slices.
  • Place each slice between two pieces of clear plastic wrap.
  • Working from the center to the edges, lightly pound the slices with the flat side of a meat mallet to about 3/8-inch thickness.
  • Sprinkle both sides of each pork slice with pepper.
  • Spray a cold small skillet with nonstick coating.
  • Heat over medium heat.
  • Add pork slices to the skillet.
  • Cook over medium heat for 2 minutes.
  • Turn slices over and cook about 2 minutes more or till just slightly pink.
  • Remove the pork from the skillet; keep warm.
  • Add green onion to the skillet.
  • Cook and stir for 30 seconds.
  • Carefully add apple juice or cider and mustard, stirring to mix well.
  • Cook about 2 minutes or till slightly reduced.
  • Stir in maple syrup and vinegar.
  • Cook and stir about 1 minute more or till desired consistency.
  • Return pork and any juices to the skillet; heat through.
  • If desired, stir parsley into couscous or rice.
  • To serve, arrange couscous or rice and pork on a dinner plate.
  • Spoon sauce over top.
  • If desired, garnish with apple slices and a green onion brush.
  • Makes 1 serving.
  • Nutrition facts per serving: 350 Ca1 , 5 g total fat 1 g sat fat, 60 mg cholesterol, 117 mg sodium, 52 g carbohydrate , 7 g dietary fiber, 25 g pro
  • Daily value: 13% iron.
  • Food exchanges: 1/2 fruit, 3 bread, 2 meat.
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