Pan-Seared Pork On Herbed White Beans

Recipe Ingredients

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

Recipe Instructions

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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