Mole Pork Tenderloin with Zucchini and Refried Black Beans

This dish is a great example of the diabetes plate method at work - lean protein (pork tenderloin), starchy beans and low-carb zucchini. If you want to add some dairy, garnish the pork tenderloin with plain, nonfat Greek yogurt.

Prep Time: 20 minutes Cook Time: 25 minutes

Nutrition Facts

Serving Size: 3 oz pork + 1/4 cup black beans + 1/2 cup zucchini

  • Calories 225
  • Carbohydrate 18 g
  • Protein 29 g
  • Fat 4.5 g
  • Saturated Fat 1.4 g
  • Sugars 4 g
  • Dietary Fiber 5 g
  • Cholesterol 65 mg
  • Sodium 215 mg
  • Potassium 855 mg

This Recipe Serves 6

Ingredients

Pork
1 Tbsp prepared mole sauce
1 small orange, zested and juiced (1 Tbsp zest, 1/4 cup juice)
2 cloves garlic, minced or grated
1/4 cup water
cooking Spray
1 1/4 lb pork tenderloin, trimmed of all visible fat

Beans
1 tsp olive oil
1 small onion, diced
1 clove garlic, chopped
1 (15.5 oz) can black beans, drained and rinsed
1/4 cup water

Zucchini
3 medium zucchini, diced (about 4 cups)
1/2 tsp chili powder
1/2 tsp garlic powder
1/4 tsp cayenne pepper
1/4 tsp ground black pepper
1/4 tsp salt
1 lime, juiced (1/4 cup juice)

Instructions

  1. Preheat the oven to 375 degrees F.
  2. In a small bowl, whisk together the mole sauce, orange zest, orange juice, garlic, and water. Coat an oven-safe sauté pan with cooking spray over medium-high heat.
  3. Sear the pork tenderloin until brown on all sides. Pour the mole sauce over the pork and cover completely with sauce. Put the pan in the oven and roast for 20 minutes, turning the pork every 5 minutes.
  4. While the pork is roasting, add the olive oil to a medium nonstick sauté pan over medium heat. Add the onions, garlic, and black beans, and sauté for 5 minutes or until the onions are softened.
  5. Add the bean mixture and water to a blender and blend until smooth. Return the beans to the pan and sauté until slightly thickened, about 2 minutes. Set aside.
  6. Add the cooking spray to another medium nonstick sauté pan over medium heat. Add the zucchini and sauté for 3-4 minutes or until the zucchini begins to soften. Add the chili powder, garlic powder, cayenne pepper, black pepper, salt, and lime juice. Sauté 2 more minutes.
  7. Let the pork tenderloin rest for 5 minutes before slicing. Slice the pork into 18 slices and toss the pieces in any remaining mole sauce.
  8. Build your plate with three slices of pork tenderloin (equaling about 3 oz), 1/4 cup black beans, and 1/2 cup zucchini.

Recipe Cost: $9.89

Choices/Exchanges: 1 Starch, 1 Nonstarchy Vegetable, 3 Lean Protein

Photo: Mole Pork Tenderloin with Sautéed Zucchini and Refried Black Beans. PNC Photography: Photographer: Peter Papoulakos.

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Create Your Plate

This meal plan’s lunch and dinner are great examples of the diabetes plate method at work. The addition of a balanced breakfast and nutritious snacks help to round out your day.

See Meal Plan