IngredientsFor: 9 3 oz.
- 1/3 cup fresh orange juice
- 4 Tbsp. pure maple syrup
- 1 Tbsp. coarse-ground dijon mustard
- 2 tsp. lower-sodium soy sauce
- 1 tsp. dark brown sugar
- 1/2 tsp. ground cinnamon
- 3 Tbsp. all-purpose flour
- 1 Tbsp. granulated sugar
- 1/2 tsp. freshly ground black pepper
- 1 Tbsp. canola oil
- 2 (1 pound each) lean pork tenderloins, patted dry
- Preheat the over to 400 degrees. Add a rack to a large baking pan and coat with cooking spray; set aside.
- For the glaze, whisk together the glaze and the ingredients in a small bowl; set aside.
- On a large baking sheet, combine flour, sugar, salt, and black pepper. Roll each tenderloin in the flour mixture shake off all excess. The pork should be lightly coated.
- In a 12-inch skillet (preferably stainless steel or cast iron), heat the oil over medium-high heat until there are light wisps of smoke. Add the tenderloins to the pan, leaving room between them. Curl the tenderloins if necessary to fit them in the pan.
- Sear the tenderloins for about 4 minutes per side, until nicely browned. Place the seared tenderloins on the rack in the prepared baking pan; set aside.
- Add the glaze to the skillet and lower the heat to medium,. Cook, scraping up any browed bits, for about 5 minutes, until the glaze is half its volume.
- Brush one-third of the glaze over the tenderloins. Roast in the preheated over for about 20 minutes. Brush another third of the glaze on the tenderloins and continue to roast for 10 minutes. Brush on the remaining glaze and roast for 5 minutes.
- Remove the pork from the oven, tent with foil, and let it rest 15 minutes before slicing.
Nutritional Information: 160 cal., 4.5g fat (1g sat. fat), 55mg chol., 205mg sodium, 10g carbohydrates, 0g fiber, 8g sugar, 20g protein
Source: Diabetes Forecast, Food Issue – June 2014