Pan-Seared Pork On Herbed White Beans Recipe - Cooking Index
1 tablespoon | 15ml | Olive oil |
2 tablespoons | 30ml | Dry white wine |
1/2 cup | 31g / 1.1oz | Minced red onion |
1 | Garlic clove - minced | |
1 1/2 cups | 240g / 8.5oz | Canned garbanzo beans - drained, rinsed |
1 1/2 cups | 240g / 8.5oz | Canned canellini beans - drained, rinsed |
2 tablespoons | 30ml | Minced basil |
2 teaspoons | 10ml | Minced oregano |
1/2 teaspoon | 2.5ml | Minced chives |
2 tablespoons | 30ml | Minced Italian parsley |
1 tablespoon | 15ml | Balsamic vinegar |
Freshly-ground black pepper - to taste | ||
1 | Salt - (optional) | |
3 teaspoons | 15ml | Cracked black peppercorns |
1 1/2 lbs | 681g / 24oz | Boneless pork tenderloin - cut 6 pieces, |
Abt 1/4" thick |
Heat 1 teaspoon oil and wine in a skillet over medium-high heat. Add the onion and saute for 4 minutes. Add the garlic and saute for 2 minutes.
Add the beans, herbs, 1 tablespoon parsley, and balsamic vinegar and heat through. Season with pepper and salt and set aside.
Heat 2 teaspoons oil in a skillet. Press some peppercorns onto each piece of pork. Sear the pork in the hot oil on each side until cooked through, about 4 minutes per side.
Mound a portion of the herbed beans on a plate and top with sliced pork. Garnish with the remaining parsley to serve.
This recipe yields 6 servings. Serving size: 3 ounces pork, 1/2 cup beans.
Exchanges Per Serving: 4 Very Lean Meat, 1 1/2 Starch, 1 Monounsaturated Fat.
Nutrition Facts: Calories 308; Calories from Fat 71; Total Fat 8g; Saturated Fat 2g; Cholesterol 71mg; Sodium 58mg; Carbohydrate 25g; Dietary Fiber 5g; Sugars 4g; Protein 34g.
Source:
American Diabetes Association at http://www.diabetes.org
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