Fresh basil and tomatoes flavor both the pork and the salsa in
this tempting entree.
Serves: 4
Serving Size: 3 ounces pork and 1/2 cup salsa per serving
-->Marinade
2 Tbsp chopped, seeded tomato
2 Tbsp minced fresh basil
1 Tbsp fresh lime juice
2 medium garlic cloves, minced
1/4 tsp pepper
1/8 tsp salt
1 1-lb pork tenderloin, all visible fat discarded
Cooking spray
-->Salsa
1 15oz can no-salt-added black beans, rinsed and drained
1/2 cup chopped, seeded tomato
1 medium green onion, sliced
2 Tbsp minced fresh basil
1 Tbsp finely snipped fresh Italian (or flat-leaf) parsley
1 Tbsp fresh lime juice
1 medium garlic clove, minced
1/4 tsp salt
For the marinade put the 2 tablespoons tomato in a small bowl.
Using the back of a wooden spoon, press gently on the pieces
to bruise them and release some of their juice. Stir in the
remaining marinade ingredients.
Put the pork in a medium glass baking dish. Spoon the marinade over
the pork. Turn to coat. Cover and refrigerate for 30 minutes, turning
once halfway through.
Meanwhile, preheat the oven to 425 degrees F. Lightly spray a roasting
pan and rack with cooking spray.
Drain the pork, discarding the marinade. Put the pork on the roasting
rack, tucking the ends under if they are thin. Roast for 20 to 25
minutes,
or until a meat thermometer inserted into the center of the pork reaches
160 degrees F for medium doneness. Remove from the oven. Cover with
aluminum foil and let stand for 5 minutes. Cut into slices about 3/4 inch
thick.
While the pork stands, in a medium bowl, stir together the salsa
ingredients. Let stand at room temperature for 5 minutes so the
flavors blend. Spoon
onto plates. Arrange the pork slices on the salsa.
Cook's Tip:
To avoid both overcooking and under cooking your meat, use a meat
thermometer to check doneness. Insert the thermometer into the
center, or thickest part, of the meat, making sure the thermometer
doesn't touch bone or fat. If the thermometer is ovenproof, roast
the meat with it in place. If you are using an instant-read
thermometer, remove the meat from the oven before inserting the
thermometer. Pork roasted to an internal temperature of 160 degrees F,
or medium doneness, is more flavorful than pork that is overcooked
and dry.
Serves: 4
Serving Size: 3 ounces pork and 1/2 cup salsa per serving
Nutrition per Serving:
214 Calories, 3g Total Fat, 1g Saturated Fat, 0g Trans Fat,
0.5g Polyunsaturated Fat, 1g Monounsaturated Fat, 58mg Cholesterol,
267mg Sodium, 18g Carbs, 5g Fiber, 4g Sugars, 27g Protein
Dietary Exchanges: 1 starch, 3 1/2 very lean meat
From: The American Heart Association' s Patient Education program.
2009 the American Heart Association. Look for other delicious
recipes in American Heart Association cookbooks, available from
booksellers everywhere, and at www.deliciousdecisi ons.org
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