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Ингредиенты
- 1 lb carrots peel, cut 1-inch pieces
- 4 Tbsp. fat-free plain yogurt mixed well with
- 1 1/3 Tbsp. fat-free half and half (or possibly use another whipping cream substitute)
- 1/2 Tbsp. finely grated peeled fresh ginger
- 2 Tbsp. coriander seeds (whole)
- 24 ounce trimmed pork tenderloin see note
- 2 tsp extra virgin olive oil may be tripled
Инструкции
- Combine carrots, 3 c. water and 3/4 tsp. salt in medium saucepan. Bring to boil. Reduce heat to low. Cover and cook till carrots are very tender, about 30 min. Drain; reserve cooking liquid.
- Transfer carrots to processor. Puree till smooth. Add in yogurt, creamer and ginger and process to blend. Transfer puree to heavy small saucepan. Add in sufficient reserved cooking liquid to the puree to create consistency of thick sauce. Season sauce to taste with salt and pepper.
- (Can be prepared 1 day ahead. Cover and chill. Rewarm before serving.)
- Coarsely grind coriander seeds in spice grinder or possibly blender. Sprinkle pork with salt and pepper. Press coriander onto pork, coating completely. Heat 1 Tbsp. oil in each of 2 heavy large nonstick skillets over medium-high heat. Add in 1 pork tenderloin to 1 skillet and 2 pork tenderloins to second skillet. Brown pork on all sides and cook till thermometer inserted into center registers 155F, about 25 min.
- Transfer pork to cutting board. Let rest 5 min. Cut pork into 1-inch-thick slices. Spoon sauce onto plates. Top with pork and serve.
- Bon appetit suggested menu:*Oysters on the half shell with a cool sauce of vinegar, peppercorns and finely minced lemongrass as appetizer*Coriander Pork Tenderloin with Carrot-Ginger Sauce*rice timbales*steamed snow peas and baby corn*dry Gewurztraminer, (salad of melon and pineapple with toasted coconut
- Serving Ideas : Consomme; steamed rice; steamed pea pods with quartered yellow turban squash; melon and pineapple with toasted coconut
- NOTES :This recipe has been modified from the original to reduce the calories from fat. We substituted a lowfat alternative creamer. We reduced the serving portions of meat from 8 to 4 ounces each and halved the ginger and coriander to keep the balance. Olive was also reduced.
- Karin wanted to send this to elf but knew the cff was too high. I asked and she gave me the go ahead to offer suggestions on how to reduce it. Here's my go at it.
- If you haven't tried adding a little fat-free half and half to fat-free plain yogurt, please do. It rounds out the flavor and sweetens the yogurt without adding sugar/honey.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 124g | |
| Recipe makes 6 servings | |
| Calories 147 | |
| Calories from Fat 43 | 29% |
| Total Fat 4.85g | 6% |
| Saturated Fat 1.43g | 6% |
| Trans Fat 0.02g | |
| Cholesterol 73mg | 24% |
| Sodium 64mg | 3% |
| Potassium 473mg | 14% |
| Total Carbs 1.62g | 0% |
| Dietary Fiber 0.7g | 2% |
| Sugars 0.49g | 0% |
| Protein 23.24g | 37% |
