University of Illinois Extension

Recipes for Diabetes - University of Illinois Extension

http://urbanext.illinois.edu/diabetesrecipes
PORK TENDERLOIN

Ingredients

1¼ pounds pork tenderloin, trimmed of visible fat
1 tablespoon canola oil
¼ teaspoon salt (optional)
1/8 teaspoon pepper
1½ tablespoons all-purpose flour

Gravy
1½ tablespoon cornstarch
¼ cup cold water
1½ cups skim milk
¼ teaspoon salt (optional)

Directions

  1. Mix salt, pepper and flour in small dish. Coat tenderloins.
    Heat frying pan and add oil.
  2. Brown tenderloins in oil. Turn heat down to simmer and cook until done. Centers should be grayish in color. Remove meat from pan.
  3. Dissolve cornstarch in water and add to milk. Season with salt if desired. Heat mixture in pan where meat was cooked on medium heat using spatula to loosen browned flour from bottom of pan.
  4. Add cornstarch mixture, stirring constantly. Gravy will be ready when thickened and bubbly.
Total time: 20 minutes
Preparation time: 5 minutes
Nutrition Facts
Servings per Recipe: 6
Amount Per Serving
Calories 169 Calories from Fat 54
Total Fat 6 g
Cholesterol 63 mg
Sodium 272 mg
Carbohydrate 6 g
Dietary Fiber 0 g
Protein 22 g
Exchange 4 lean meats
Carbohydrate Units 0

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