DIJON PORK TENDERLOIN WITH MARMALADE RICE

Dijon Pork Tenderloin with Marmalade Rice image

Yield Serves 4; 3 ounces pork and 1/2 cup rice per serving

Number Of Ingredients 9

2 tablespoons Dijon mustard (lowest sodium available)
1 tablespoon chopped fresh rosemary or 1 teaspoon dried, crushed
1 tablespoon chopped fresh oregano or 1 teaspoon dried, crumbled
2 teaspoons cider vinegar
1/4 teaspoon pepper
1 1-pound pork tenderloin, all visible fat discarded
1 1/4 cups Chicken Broth (page 50) or commercial fat-free, low-sodium chicken broth
2 tablespoons all-fruit orange marmalade
1 cup uncooked instant brown rice

Steps:

Preheat the oven to 350°F.
In a small bowl, stir together the mustard, rosemary, oregano, vinegar, and pepper. Using a pastry brush or spoon, brush over the pork. Transfer the pork to an 8-inch square nonstick baking dish.
Roast for 40 to 45 minutes, or until the pork registers 150°F on an instant-read thermometer, or is slightly pink in the very center. Remove from the oven and let the pork stand in the baking dish for about 10 minutes to continue cooking. It will reach about 160°F. Slice the pork crosswise.
When you remove the pork from the oven, put the broth and marmalade in a medium saucepan and bring to a boil over high heat. Stir in the rice. Reduce the heat and simmer, covered, for 10 minutes, or until the liquid is absorbed and the rice is tender. Serve the pork slices on the rice.
Nutrition information
(Per serving)
Calories: 270
Total fat: 6.5g
Saturated: 2.0g
Trans: 0.0g
Polyunsaturated: 1.0g
Monounsaturated: 2.5g
Cholesterol: 75mg
Sodium: 219mg
Carbohydrates: 24g
Fiber: 1g
Sugars: 5g
Protein: 28g
Calcium: 18mg
Potassium: 438mg
Dietary Exchanges
1 starch
1/2 fruit
3 lean meat