Fitness Friday #6: Satisfying, Lean Protein
It’s official….the More/Fitness Half Marathon is only 3 short weeks away! Not only are the training runs getting longer, but my schedule is getting busier. This weekend I will be covering the Pillsbury Bake-Off and then I attend the IACP conference. Yikes! Looks like the hotel treadmills will be getting a workout.
Inspirational quotes and Pinterest has been a great motivator throughout my training. This week was the “what was I thinking week” given the upcoming busy schedule. As much as I wanted to “turn back” I knew this was the time to dig deeper and move forward!
Speaking of Pinterest, I wanted to tell you about a fun “Pin It to Win It!” contest going on right now. Click here to read all about the contest. Follow the directions above and you could win a gym membership, healthy pork and free groceries!
This lean pork dish is perfect for anyone looking for a heart healthy and delicious protein. Serve with fresh, seasonal asparagus spears, some roasted new potatoes, and your have a fantastic spring meal! Check out the lean pork facts at the end of the recipe. Incorporating lean pork tenderloin into my half-marathon training regime is satisfying, healthy and delicious!
2 tablespoons whole-wheat flour
1/2 teaspoon dried rubbed sage
1/4 teaspoon each salt, pepper and garlic powder
4 teaspoons olive oil, divided
1 pork tenderloin (about 1 1/4 pounds), trimmed if needed
1/2 cup reduced sodium or organic chicken broth
1/2 cup dry white wine, such as Chardonnay (or substitute with 1/2 cup apple juice + 1 teaspoon white wine vinegar)
2 teaspoons spreadable butter with canola oil (or substitute butter)
Stir together flour, sage, salt, pepper and garlic powder in a shallow dish or plate, and preheat a large skillet over medium heat. Slice pork crosswise into 3/4-inch thick medallions and arrange flat on a cutting board. Pound with a mallet to 1/2-inch thickness and coat pork in flour on all sides.
Add 2 teaspoons oil to the pan. Once the oil shimmers, place the pork in a single layer. You may need to divide the pork into two batches to avoid overcrowding the pan. Brown on one side for 2 to 3 minutes and turn to brown the other side. Remove pork onto a plate and scrape the brown bits up from the bottom of pan with a wooden spoon, putting them into the measured broth or wine. Add the remaining 2 teaspoons oil to pan and repeat the cooking procedure. Add the pork to the plate.
Remove pan from heat, add wine, place back on heat, and simmer for 4 minutes or until wine reduces down to a couple of tablespoons. Add broth and simmer 3 minutes or until reduced by half.
Remove from heat, swirl in butter, and add pork back to the pan to coat. Arrange pork on plates and spoon sauce on top.
Makes 4 servings
Nutritional Information per Serving: Calories: 244 Fat: 8g Saturated Fat: 2g Cholesterol: 68mg Sodium: 219mg Carbohydrates: 4g Protein: 31g Fiber: 0.5g
Heart Healthy, Lean Pork Facts:
-The American Heart Association (AHA) has recently certified pork tenderloin as a heart-healthy food.
-Ounce for ounce pork tenderloin is as lean as boneless, skinless chicken breast.
-Eating healthy does not mean skimping on flavor or satisfaction. Consumption of flavorful, extra lean protein like pork tenderloin while dieting has been linked to greater satiety and retention of muscle mass. Greater satiety, or a feeling of fullness, will reduce hunger and the urge to over-eat.
-Pork tenderloin packs big nutrients in every lean serving. At just 120 calories, a 3-ounce portion of tenderloin is an “excellent” source of protein, thiamin, vitamin B6, phosphorous and niacin and a “good” source of potassium, riboflavin and zinc— yet accounts for only 6 percent of the calories in a 2,000-calorie diet.
-On average, the most common cuts of pork have 16 percent less total fat and 27 percent less saturated fat than 21 years ago.
-Today’s leaner pork can be enjoyed medium rare for optimal enjoyment. The U.S. Department of Agriculture (USDA) recently announced that pork can be safely cooked to 145 degrees Fahrenheit, followed by a three-minute rest time, resulting in juicy and tender pork that’s more delicious than ever.
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