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Pork Tenderloin and Sweet Potatoes

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Preparation : 10 min Cooking : 20 min
340 calories/serving
  • Can be done in advance
  • Very easy
  • Gluten Free
  • Lactose Free
  • Diabetes-friendly

Ingredients

2 sweet potatoes, peeled and cut into 1,5 cm pieces 360 g
1 clove garlic, minced
1 pork tenderloin, cut into 2 cm slices 300 g
1 tbsp canola oil 15 mL
1 pinch cayenne pepper 0.4 g
3/4 tsp dried oregano 0.4 g
1/3 cup grapefruit juice 85 mL
1/3 cup water 85 mL
4 tsp fresh mint, chopped 4 g
salt [optional]
ground pepper to taste [optional]
4 tsp pine nuts [optional] 10 g

Before you start

Put a serving dish in the oven at the lowest setting to keep the meat warm while the sweet potatoes cook.

Method

  1. Prepare the vegetables: Cut the sweet potatoes into pieces, about 1,5 cm. Mince the garlic.
  2. Cut each tenderloin crosswise into 2 cm thick slices. Season with salt and pepper. Heat the oil in a pan over medium heat. Add the pork slices then sauté until golden-coloured, about 4 min per side. Take them out of the pan and set aside on a plate, keeping them warm in the oven.
  3. Add the garlic and cayenne pepper to the pan, then cook 1 min with stirring. Add the sweet potatoes and oregano, then sauté 2 min with stirring. Pour in the grapefruit juice and water, then bring to a boil. Lower the heat, cover and simmer until the potatoes are tender, about 12 min.
  4. Put the pork slices back into the pan then heat them through, 2-3 min. Sprinkle with pine nuts (optional) and chopped mint, then serve.

Nutrition Facts Table

per 1 serving (290g)

Amount

% Daily Value

Calories

340

Fat

8 g

12 %

Saturated 1.7 g
+ Trans 0.1 g

9 %

Cholesterol

80 mg

Sodium

110 mg

5 %

Carbohydrate

31 g

10 %

Fibre

5 g

18 %

Sugars

15 g

Protein

35 g

Vitamin A

250 %

Vitamin C

71 %

Calcium

6 %

Iron

19 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 1 ½ servings
Grain Products : 0 serving
Milk and Alternatives : 0 serving
Meat and Alternatives : 1 ½ servings

Claims

This recipe is :
Free  :
Added Sugar, Trans Fat
Low  :
Calories, Fat, Saturated Fat, Sodium
Source of  :
Calcium, Folacin, Vitamin K
Good source of  :
Copper, Fibre, Iron, Vitamin E
Excellent source of  :
Magnesium, Manganese, Niacin, Pantothenic Acid, Phosphorus, Potassium, Selenium, Vitamin A, Vitamin B1, Vitamin B12, Vitamin B2, Vitamin B6, Vitamin C, Zinc

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1 ½
Fruits ½
Vegetables 0
Meat and Alternatives 4
Fats 1

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