Search This Blog

Saturday, June 11, 2016

Souvlaki-Style Pork Tenderloin With Mixed Vegetables






This simple pork tenderloin is a healthy spin on everyone's favourite Greek culinary staple: souvlaki. We've swapped sweet potatoes for the traditional white potatoes and added other colourful veggies to boost the nutrient content.


By Irene Fong and The Test Kitchen

Source: Canadian Living Magazine: March 2014
Prep time 25 minutes
Total time 30 minutes
Portion size 4 servings

Ingredients

450 g pork tenderloin
2 tsp (10 mL) dried oregano
1/2 tsp (2 mL) pepper
1/2 tsp (2 mL) salt
2 tsp (10 mL) extra-virgin olive oil
450 g sweet potatoes, peeled and cut in 1/2-inch (1 cm) chunks
1 red onion, cut in 3/4-inch (2 cm) chunks
2 cloves garlic, minced
1/2 cup (125 mL) sodium-reduced chicken broth2 zucchinis, cut in 3/4-inch (2 cm) chunks
1 sweet red pepper, cut in 3/4 inch (2 cm) chunks
4 tsp (18 mL) lemon juice

Garlic Yogurt Sauce:
1/3 cup (75 mL) 0% plain Greek yogurt
1 small clove garlic, minced

Preparation

Sprinkle pork with 1/2 tsp of the oregano and half each of the pepper and salt.

In large nonstick skillet, heat half of the oil over medium-high heat; brown pork all over, about 5 minutes. Transfer to foil-lined rimmed baking sheet; bake in 425 F (220 C) oven until just a hint of pink remains inside, about 12 minutes. Transfer to cutting board; let stand for 3 minutes before slicing.

Meanwhile, in same pan, heat remaining oil over medium heat; cook sweet potatoes, stirring, until lightly browned, about 3 minutes. Stir in onion, garlic and remaining oregano. Cook, stirring often, until onions are slightly softened, about 2 minutes.

Add broth and 1/4 cup water; bring to boil. Reduce heat, cover and simmer just until sweet potatoes are tender, about 6 minutes. Add zucchini, red pepper, and remaining pepper and salt; cook, stirring, until zucchini is tender, about 3 minutes. Stir in lemon juice. Transfer to platter; add pork.

Garlic Yogurt Sauce: Stir yogurt with garlic; serve with pork and vegetables.

Nutritional Information per serving: about
cal 293 pro 31g total fat 5g sat. fat 1g 
carb 32g dietary fibre 5g sugar 13g chol 62mg 
sodium 309mg potassium 984mg  
RDI%
calcium 10 iron 21 vit A 174 vit C 125 
folate 24

http://www.canadianliving.com/food/souvlaki_style_pork_tenderloin_with_mixed_vegetables.php?utm_source=newsletter&utm_medium=email&utm_campaign=quickeasy_12Dec2014
 


No comments:

Post a Comment