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Seared Pork Tenderloin Salad with Strawberry Vinaigrette

Filled with antioxidants and high levels of dietary fiber, strawberries are a powerful little fruit. They provide luscious sweetness to this salad, which is a complete meal when served with lean and light pork tenderloin. Get it done quickly – either pan-seared or outdoors on the grill! Serves 4.

Ingredients

  • ¼ cup balsamic vinegar
  • 2 teaspoons sugar
  • 1½ cups (8 ounces) strawberries, washed and halved
  • 1 pound pork tenderloin
  • ¾ teaspoon kosher salt, divided
  • ½ teaspoon ground black pepper, divided (optional)
  • 1 tablespoon olive oil
  • ¼ cup chicken broth
  • 6 cups mixed salad greens
  • ¼ cup shredded basil leaves, to garnish

Directions

  1. Preheat the oven to 400°F.
  2. Combine in a medium mixing bowl, balsamic vinegar and sugar. Stir until sugar is dissolved, add strawberries and set aside for 15 minutes.
  3. Season pork with ½ teaspoon salt and ¼ teaspoon pepper. Heat oil in an ovenproof skillet over medium-high heat. When hot, sear the pork until golden on both sides. Move pan to the oven and roast for 10 minutes or until pork is 150°F. Remove pork to a plate, tent with foil and let rest for 10 minutes, temperature will rise to 155°F.
  4. Heat same skillet over medium heat and add stock to deglaze the pan. Bring broth to a boil, add strawberry mixture then reduce heat to low and warm strawberries through. Season with optional ¼ teaspoon salt and ¼ teaspoon pepper.
  5. Slice pork and lay over salad greens on a large platter. Top with sauce and sprinkle with basil.

Per serving without ¼ tsp salt: 207 calories, 25g protein, 12g carbohydrate, 2g fiber, 6g fat, 1g saturated fat, 3g mono fat, 74mg cholesterol, 295mg sodium

Per serving with ¼ tsp salt: 211 calories, 26g protein, 13g carbohydrate, 3g fiber, 6g fat, 1g saturated fat, 3g mono fat, 74mg cholesterol, 583mg sodium

THE SEASONED COOK If cooking on your grill, preheat to 400°F. Brush meat lightly with olive oil and place on hot grill. Sear the outside and then drop temperature to medium low (if on charcoal, move to indirect heat area) and cook 15-20 minutes per pound until internal temperature is 145°F. Remove from heat and tent with foil for 10 minutes before slicing. On the side burner, make strawberry sauce as directed in saucepan.

Spicy Stir Fry Beef and Vegetables over Brown Rice

This promises to be your new go-to dish. Kid-friendly, it beckons their help with preparation. This is also an opportunity to clean out the refrigerator—if it’s still edible, add it to the stir fry. And make a lot so you’ll have leftovers. Serves 4.

Ingredients

  • 2 cups brown rice, cooked
  • 3 tablespoons low sodium soy sauce
  • 4 tablespoons red wine vinegar
  • 2 cloves garlic, minced
  • 1 teaspoon each ginger and curry powders
  • 1 pound lean boneless beef, sirloin tip, eye of round, or filet, sliced 1/8 inch thick
  • 6 cups assorted chopped vegetables (carrots, onions, broccoli, mushrooms, cauliflower, red pepper, and bok choy)
  • ½ cup bean sprouts

Directions

  1. Prepare brown rice according to directions.
  2. Meanwhile, in a medium plastic bowl with a tight fitting lid, combine soy sauce, vinegar, garlic, ginger and curry. Add beef and toss lightly to coat. Refrigerate while chopping vegetables, at least 10 minutes.
  3. In a medium nonstick skillet, sauté beef with soy sauce marinade over medium heat until the beef is cooked, about 5-7 minutes. Add chopped vegetables and toss until heated through, about 5 minutes more.
  4. Serve over brown rice and top with bean sprouts.

Per serving: 420 calories, 34 gm protein, 52 gm carbohydrate, 9 gm fat, 3 gm sat fat, 3 gm mono fat, 68 mg cholesterol, 5 gm fiber, 775 mg sodium

THE SEASONED COOK To make brown rice more flavorful, substitute low sodium broth for water. And for an added kick to the stir fry, sprinkle red pepper flakes to taste.

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