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Ингредиенты
- 6 ounce Pork tenderloin, cut into 2 oz med
- 2 Tbsp. Nonfat yogurt
- 1 Tbsp. Dijon mustard
- 1 tsp Fresh thyme, minced
- 1/2 tsp Black peppercorns, cracked
- 4 Tbsp. Minced pecans, minced medium fine
- 1 x Recipe saffron rice
- 6 stalk asparagus
Инструкции
- 1) Preheat oven to 400 degrees. Preheat grill pan or possibly oven-proof skillet to medium high heat.
- 2. Add in yogurt cheese, mustard, thyme and black pepper to a small bowl. Mix to combine well.
- 3. Set out three sheets of wax paper. Spoon the yogurt mix onto the first and the pecans on the second. Roll each tenderloin medallion in the yogurt, leaving the cut ends clean. Then roll each medallion in the minced pecans, again leaving the cut ends clean. Set each medallion, end up, on the third sheet of wax paper and set aside.
- 4. When the water for the rice begins to boil, place the medallions on the grill or possibly skillet, ends down. If using a grill pan, cook for 2 1/2 min and then give each medallion a 90-degree turn to cook for 2 1/2 min more. Turn the medallions and cook the other end for 5 min. If using a skillet, cook each medallion for 4 min per side. Place skillet or possibly grill pan in the oven and cook for 6 to 8 min, or possibly till just done. The pork should have a slight blush in the center for maximum flavor and tenderness.
- Serve with saffron rice and cooked asparagus.
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Nutrition Facts
| Amount Per Recipe | %DV |
|---|---|
| Recipe Size 274g | |
| Calories 317 | |
| Calories from Fat 125 | 39% |
| Total Fat 14.66g | 18% |
| Saturated Fat 2.13g | 9% |
| Trans Fat 0.03g | |
| Cholesterol 106mg | 35% |
| Sodium 281mg | 12% |
| Potassium 922mg | 26% |
| Total Carbs 7.94g | 2% |
| Dietary Fiber 3.3g | 11% |
| Sugars 4.02g | 3% |
| Protein 38.85g | 62% |
