PORK TENDERLOIN/BROWN GRAVY/MUSHROOMS 1 lb pork tenderloin 3 cups fresh mushrooms, quartered 3/4 cup +2 tablespoons* lower-sodium beef broth 2 tbsp finely chopped onion 1/4 tsp dried rosemary or 1 tsp fresh rosemary, snipped 1/4 tsp salt 1/4 tsp freshly ground black pepper 1 tbsp whole-wheat flour 1 tbsp water 1 tbsp snipped fresh parsley Trim fat from tenderloin, if necessary. In a large skillet that has been sprayed with nonstick cooking spray and heated over medium heat, cook the tenderloin covered for about 8 minutes until the bottom is browned. Turn the meat and cook another 5 to 8 minutes until the other side is browned. Add the mushrooms, broth, onion, and rosemary to the skillet and bring to a boil. Lower the heat and simmer for 10 to 15 minutes or until a meat thermometer reads at least 155 degrees. Sprinkle the salt and pepper over the meat. Remove the meat to a cutting board and allow to stand for 10 minutes. Meanwhile make the gravy: In a small bowl stir the flour and water together until smooth. Add the flour mixture to the broth in the skillet and cook, stirring, about a minute until bubbly and thickened. To serve, cut the tenderloin into slices, spoon gravy over the meat and sprinkle with the parsley. * Dry white wine may be substituted for the 2 tablespoons beef broth, if desired. Yield: 4 servings Approximately per serving: 152 cal, 4 g carbs, 26 g pro, 1 g fiber Diabetic exchanges: 0.5 vegetable, 3.5 lean meat Carb Choices: 0 This is my adaptation of a Diabetic Living recipe.
Posted on: Fri, 23 Jan 2015 13:31:40 +0000
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