Wednesday 11/10/10

Roasted Pork Tenderloin with Balsamic Gravy

Prep time: 10 minutes Cook time: 30 minutes 1 1/4 pounds pork tenderloin 1 teaspoon dry mustard 1 teaspoon dried dill 1 teaspoon fennel seeds, crushed   coarse salt and freshly ground pepper, to taste 1 tablespoon olive oil 1 1/2 cups chicken broth 1 tablespoon all purpose flour 3 tablespoons water 1/2 teaspoon balsamic vinegar

Preheat oven to 425 degrees.

[1] Place pork in a large OVENPROOF skillet cooking spray. In a small bowl, mix mustard, dill, fennel and salt and pepper. Rub pork with oil; evenly coat with seasoning mix.

[1] Roast pork until browned, about 30 minutes or until an instant read thermometer inserted into thickest part registers 140 degrees and pork juices run clear.

[2] Transfer pork to a platter. Tent with foil, and let rest 10 minutes while you make the gravy.

[3] To make gravy, add chicken broth to the skillet; cook over medium-high heat on top of stove, scraping up browned bits, until liquid has reduced by half, 5 to 7 minutes.

[4] Meanwhile, in a small bowl, whisk flour with water. Reduce heat to medium; whisk in flour mixture and balsamic vinegar until sauce is completely smooth and has thickened, 1 to 3 minutes. 

Careful of the hot skillet handle!
per serving: 208 calories; 30 grams protein; 8 grams total fat; 0 grams fiber; 2 grams saturated fat; 2 grams carbohydrates; 91 mgs cholesterol; 85 mgs sodium; 5 weight watcher points

Acorn Squash with Parmesan

Prep tine: 10 minutes Cook time: 35 minutes

2	acorn squash, halved and seeded
1/4	cup Parmesan cheese, grated
2	tablespoons olive oil
	coarse salt and freshly ground pepper, to taste

Preheat oven to 425 degrees. 

[1] Brush cut sides of squash halves with olive oil season generously with salt and pepper. 

[2] Place halves, cut side down, on a rimmed baking sheet; bake until almost tender when pierced with the tip of a paring knife, about 25 minutes. 

[3] Turn halves cut side up; sprinkle evenly with Parmesan cheese. Return to oven; continue baking until tender and browned, about 10 minutes more


per serving: 201 calories; 7 grams protein; 11 grams total fat; 3 grams fiber; 3 grams saturated fat; 23 grams carbohydrates; 10 mgs cholesterol; 231 mgs sodium; 4 weight watcher points