Pork Dijon with Chutney

Pork Dijon with Chutney

By Brian Higginson, RD, CD
Clinical Nutrition Specialist

This is a perfect and heart-friendly meal for company without being too fussy or labor intensive. And, if you prepare plenty, you’ll have leftovers for your family the next day. You’ll be amazed at how much better homemade chutney is—and less expensive! With cancer-fighting sautéed Swiss chard and whipped winter squash, you’ve prepared a flavorful—and memorable—meal. Serves 4.

Fruit chutney (serves 6)

Ingredients

  • Canola oil spray
  • ½ medium onion, chopped
  • 1 apple, peeled and chopped
  • ¼ cup brown sugar
  • ¼ cup cider vinegar
  • ¼ cup water
  • ¼ cup raisins
  • ¼ teaspoon ground allspice
  • ¼ teaspoon ground cinnamon

Directions

  1. Spray saucepan with oil. Sauté onions 2-3 minutes until translucent.
  2. Add remaining ingredients and bring to a boil.
  3. Reduce heat to simmer, stirring occasionally, until the apples are tender, 6-10 minutes.
  4. Serve warm or at room temperature.

Per serving (1 tablespoon): 71 calories, 0 gm protein, 19 gm carbohydrate, 0 gm fat, 0 gm sat fat, 0 gm mono fat, 0 mg cholesterol, 0 gm fiber, 4.9 mg sodium

Pork

Ingredients

  • 1 pound pork tenderloin
  • 2 tablespoons Dijon mustard
  • 1 tablespoon white wine vinegar
  • 1 tablespoon water
  • 1 teaspoon tarragon

Directions

  1. Preheat oven to broil.
  2. Combine the Dijon mustard, vinegar, water, and tarragon.
  3. Place pork on broiler pan. Spread half of Dijon mixture on top.
  4. Broil 7 minutes. Turn and spread with remaining mixture. Broil 7 more minutes or until done. Slice and serve with fruit chutney, squash, and Swiss chard.

Per serving: 180 calories, 26 gm protein, 1 gm carbohydrate, 7 gm fat, 3 gm sat fat, 3 gm mono fat, 80 mg cholesterol, 0 gm fiber, 152 mg sodium

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