Tender Pork Medallions with Rich Onion Sauce
Tender, thin slices of pork tenderloin with a robust sauce.
For this recipe, and for dozens of other Association-approved recipes, purchase The Heart-Smart Diabetes Kitchen from our online store.
Servings: 4; Serving size: 2 slices pork
1 lb pork tenderloin, cut into 8 slices, pounded to 1/8-inch thickness
1 tsp salt-free grilling seasoning blend
3 tsp canola oil, divided
1 cup thinly sliced onions
2 medium garlic cloves, minced
3/4 tsp Dijon mustard
2 tsp white whole-wheat flour
1/2 cup water
2 tsp low-sodium beef bouillon granules
- Sprinkle both sides of the pork with seasoning blend.
- Heat 1 tsp canola oil in a large nonstick skillet over medium-high heat. Tilt skillet to coat bottom Add half of pork slices and cook 2 minutes; then turn and cook 1 minute or until juices run clear. Set aside on a plate. Repeat with 1 teaspoon canola oil and remaining pork and place on the plate.
- Heat remaining 1 tsp canola oil, tilt skillet, and add onions. Reduce heat to medium and cook for 3 minutes or until onions are translucent. Stir in garlic. Remove skillet from heat and stir in remaining ingredients until well blended.
- Return to heat and add pork and any accumulated juices. Turn pieces over several times to coat with onion mixture, reduce to medium-low heat, cover tightly, and simmer 10 minutes or until pork is very tender and juices run clear.
Flavorful tip: To thinly pound pork, place an 18 in sheet of plastic wrap on the counter and lay pork on top. Top with a sheet of plastic wrap. Use a meat pounder, mallet, or the side of a can to pound the pork to 1/8 inch or more. Thinness is the key to tenderness.
3 Lean Meat
Calories from Fat: 55
Total Fat: 6 g
Saturated Fat: 1.3 g
Trans Fat: 0 g
Cholesterol: 60 mg
Sodium: 515 mg
Total Carbohydrate 5 g
Dietary Fiber: 1 g
Sugars: 2 g
Protein: 23 g
Not all recipes presented here are necessarily appropriate for all people with diabetes, nor will all recipes fit into every meal plan. No two meal plans are alike. Work with your health care provider, diabetes educator or dietitian to design a meal plan that's right for you, and includes the foods you love. A key message for people with diabetes is "Carbs Count." Foods high in carbs (carbohydrates) -- bread, tortillas, rice, crackers, cereal, fruit, juice, milk, yogurt, potatoes, corn, peas, sweets -- raise your blood glucose levels the most.
For many people, having 3 or 4 servings of a carb choice at each meal and 1 or 2 servings at snacks is about right. Keep an eye on your total number of servings. For example, if you choose to have dessert, cut back on potatoes.
Round out your meals with a serving of:
- Meat (such as fish or chicken) or meat substitute (such as beans, eggs, cheese, and tofu) about the size of a deck of cards and
- Non-starchy vegetables (such as broccoli or lettuce). If you have three (3) or more servings of non-starchy vegetables, count them as a carbohydrate choice. Three (3) servings is equal to 1 1/2 cups of cooked vegetables, or three (3) cups of raw vegetables.
Check your blood glucose to see how your food choices or these recipes affect your blood glucose. If your meal plan isn't working for you, talk to your dietitian about making a new one.
Along with exercise and medications (insulin or oral diabetes pills), nutrition is important for good diabetes management. By eating well-balanced meals in the correct amounts, you can keep your blood glucose level as close to normal (non-diabetes level) as possible.
The recipes on this page are only a part of what is offered in recipe books from the American Diabetes Association. Many also include information on meal planning, portion control, food buying and seasoning, as well as general cooking hints and tips for people with diabetes.
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