Dietitians of Canada

Recipes

Makes 4 to 6 servings

A sweet glaze with a hint of mustard makes this tenderloin a winner.

2 tsp	minced shallot	30 mL
3 tbsp	pure maple syrup	45 mL
4 tsp	Dijon mustard	20 mL
2 tsp	cider vinegar	10 mL
2 tsp	reduced-sodium soy sauce	10 mL
2	pork tenderloins (each about 12 oz/375 g), trimmed	2
1/4 tsp	salt	1 mL
1/4 tsp	freshly ground black pepper	1 mL
1 tbsp	canola oil	15 mL
1/4 cup	reduced-sodium chicken broth	60 mL

In a small bowl, whisk together shallot, maple syrup, mustard, vinegar and soy sauce; set aside.
Sprinkle pork with salt and pepper. In ovenproof skillet, heat oil over medium-high heat. Add pork and cook for about 1 minute per side or until browned on all sides. Generously brush top and sides with some of the maple syrup mixture. Pour in broth, increase heat and bring to a boil.
Transfer skillet to preheated oven and roast for 20 to 25 minutes, brushing generously with maple syrup mixture three times, until a meat thermometer inserted in the thickest part of the tenderloin registers 155°F (68°C). Transfer pork to a cutting board, tent with foil and let rest for 5 to 10 minutes to allow juices to redistribute and pork to reach an internal temperature of 160°F (71°C).
Meanwhile, bring pan juices to a boil over high heat. Add the remaining maple syrup mixture. Boil, stirring occasionally, for 3 minutes or until slightly thickened.
Cut pork crosswise into thin slices and serve drizzled with sauce.

Silverskin is the tough, shiny connective tissue sheath found on pork tenderloin and other meats, and it must be trimmed off before cooking. To remove it, slip the tip of a knife under one end of the silverskin, then run the knife between the meat and the skin.
A well-seasoned cast-iron skillet works best in this recipe.

Very high in: Zinc, vitamin B₁₂, thiamine, riboflavin and niacin

High in: Vitamin B₆

Diabetes Food Choice Values Per Serving:
1/2 Carbohydrates
3 Meat & Alternatives