Recipe - Pork Dijon with Chutney


Serve with sautéed Swiss chard and whipped winter squash

Serves 4

  • 1 pound pork tenderloin
  • 2 tablespoons Dijon mustard
  • 1 tablespoon white wine vinegar
  • 1 tablespoon water
  • 1 teaspoon tarragon
  1. Preheat oven to broil.
  2. Combine the Dijon mustard, vinegar, water, and tarragon.
  3. Place pork on broiler pan. Spread ½ of Dijon mixture on top.
  4. Broil 7 minutes. Turn and spread with remaining mixture. Broil 7 more minutes or until done. Slice and serve with fruit chutney, squash, and Swiss chard.

Per serving: 180 calories, 26 gm protein, 1 gm carbohydrate, 7 gm fat, 3 gm sat fat, 3 gm mono fat, 80 mg cholesterol, 0 gm fiber, 152 gm sodium


Fruit Chutney

Serves 6

  • Canola oil spray
  • ½ medium onion, chopped
  • 1 apple, peeled and chopped
  • ¼ cup brown sugar
  • ¼ cup cider vinegar
  • ¼ cup water
  • ¼ cup raisins
  • ¼ teaspoon ground allspice
  • ¼ teaspoon ground cinnamon
  1. Spray saucepan with oil. Sauté onions 2-3 minutes until translucent.
  2. Add remaining ingredients and bring to a boil.
  3. Reduce heat to simmer, stirring occasionally, until the apples are tender, 6-10 minutes.
    4. Serve warm or at room temperature.

Per serving (1 tablespoon): 71 calories, 0 gm protein, 19 gm carbohydrate, 0 gm fat, 0 gm sat fat, 0 gm mono fat, 0 mg cholesterol, 0 gm fiber, 4.9 gm sodium


Sautéed Swiss Chard

  • Canola oil spray
  • 2 pounds whole Swiss chard, washed 
  • 1  shallot or ½ small onion diced
  • 3 tablespoons water
  • ½ teaspoon nutmeg
  1. Remove chard stems and chop. Stack leaves and cut across in 1" strips. Spray pan with oil and add shallot. Sauté for 2-3 minutes until softened.
  2. Add the stems and 2 tablespoons water, cover and cook for 5 minutes.
  3. Add leaves, remaining water, and nutmeg. Continue to cook for 1-3 minutes. Turn often using tongs until tender.

Per serving: 50 calories, 4 gm protein, 10 gm carbohydrate, 0 gm fat, 0 gm sat fat, 0 gm mono fat, 0 mg cholesterol, 4 gm fiber, 484 gm sodium


Whipped Winter Squash

2 pounds seasonal squash such as Hubbard or Butternut, skin peeled away and remaining squash cut into chunks

  • In medium saucepan boil one inch of water.
  • Place squash in steamer basket above water, cover, and simmer 15-20 minutes until tender.
  • Drain and puree or mash.

Per serving: 102 calories, 2gm protein, 27 gm carbohydrate, 0 gm fat, 0 gm sat fat, 0 gm mono fat, 0 mg cholesterol, 5 gm fiber, 9 gm sodium