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Pork Tenderloin with Apples, Fennel and Onions
Prep Time: 15 minutes
Cook Time: 35 to 40 minutes
(Total time will vary with appliance and setting.)
Level of Difficulty: Medium Ingredients1 pork tenderloin (3/4 to 1 lb.)
Cooking spray
1 Tbsp. olive oil
1 lb. yellow onions, cut into 1/2-inch sections
1/2 medium fennel bulb, cut lengthwise into 1/2-inch slices
2 medium firm apples, quartered, cored
and cut into large dice
2 tsp. dried thyme
1/8 tsp. ground chili powder
1 cup fresh apple cider DirectionsSalt and freshly ground black pepper, to taste
Cut the pork crosswise into 4 pieces. Cut each piece into 2 or 3 slices. Arrange them cut-side down on a work surface. Cover with wax paper and using a mallet, pound until each is 3/4 inch thick.
Coat a large skillet liberally with cooking spray and heat at medium-high. Brown the pork, about 2 minutes per side. Transfer the meat to a plate and cover loosely to keep it moist.
Add the olive oil to the pan. Saute the onions and fennel at medium heat 5 to 7 minutes, or until the onions wilt. Add the apples and cook 5 minutes on medium-low heat, stirring often so the onions color but do not brown. Mix in the thyme, chili powder and cider. Reduce the heat and simmer 15 minutes, or until the apples are just barely tender. Season to taste with salt and pepper.
Return the pork to the pan and spoon the apple mixture over it. Cook on low to medium heat until the meat is no longer pink in the center, between 4 to 5 minutes. Divide the apple mixture among 4 plates. Arrange pieces of pork on top and spoon any remaining pan juices onto the meat and serve.
Makes 4 servings or 7-8 cups.
Adapted from recipe of the American Institute for Cancer Research
American Institute of Cancer Research
Per serving: 281 calories, 9 g. total fat (2 g. saturated fat), 32 g. carbohydrates, 20 g. protein, 5 g. dietary fiber, 65 mg. sodium.
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