Wellness #39: Nutrition

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Recipe: Pork Tenderloin over Greens with peanut-orange Sauce

1 pound pork tenderloin
1/2 cup orange juice
1/3 cup orange marmalade
2 tablespoons chunky peanut butter
1 tablespoon dijon mustard
1 1/2 teaspoons curry powder
1/2 teaspoon coarse salt
1/4 teaspoon cayenne pepper
8 cups baby spanich leaves, rinsed and spun dry

1. Using a sharp knife, trim any visible fat from the tenderloin. Next, slice off the silver skin.

2. Combine the orange juice, marmalade, peanut butter, mustard, curry powder, salt and cayenne in a food processor fitted with a metal blade. Process the mixture until smooth and transfer to a zip-top plastic bag. Add the pork and gently squeeze the bag to coat the pork. Seal the bag and place it in the refrigerator for at least 1 hour.

3. Oil the grill grates and preheat the grill to medium.(Alternatively, place and oven rack on the top level of the oven and preheat the broiler.) Remove the tenderloin from the plastic bag-saving the marinade-and place the pork on the grill9or on a broiler pan coated with cooking spray). Cook the pork for 10 minutes on each side. ( The meat will be rosy but cooked through.) Transfer the pork to cutting board and tent with aluminum foil for 5 minutes to rest.

4. Bring the peanut-orange marinade to a boil in a small saucepan. Reduce the heat to medium low and simmer the mixture for 1 minute.

5. Lay out four dinner plates and place an even portion of spinach leaves on each one. Cut the pork into thin slices and arrange over the greens, drizzling with any accumulated meat juices. Spoon the warm marinade over the pork and greens.

Swerves 4. Each serving is 2 cups greens, 4 ounces pork and 3 tablespoons sauce.


Nutrition Facts

4 Servings

Amount Per Serving

Calories 354.2
Total Fat 11.0 g
Saturated Fat 3.1 g
Polyunsaturated Fat 1.8 g
Monounsaturated Fat 4.8 g
Cholesterol 89.5 mg
Sodium 584.0 mg
Potassium 629.3 mg
Total Carbohydrate 26.7 g
Dietary Fiber 3.8 g
Sugars 16.5 g
Protein 36.5 g
Vitamin A 148.7 %
Vitamin B-12 10.4 %
Vitamin B-6 26.6 %
Vitamin C 73.5 %
Vitamin D 0.0 %
Vitamin E 1.8 %
Calcium 13.3 %
Copper 7.1 %
Folate 5.8 %
Iron 31.4 %
Magnesium 12.2 %
Manganese 11.2 %
Niacin 32.5 %
Pantothenic Acid 9.2 %
Phosphorus 32.3 %
Riboflavin 27.0 %
Selenium 78.1 %
Thiamin 73.1 %
Zinc 21.4 %
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.