Sweet and sour glaze amps up pork

Sweet maple syrup, spicy mustard and tart balsamic vinegar make an unusual sweet and sour glaze for sauteed pork medallions. The medallions are made by cutting pork tenderloin into slices and then flattening them to about 1/2 -inch thick. This shortens the cooking time for the pork.

The yellow potatoes and broccoli take only minutes to make in a microwave.

This whole meal can be made in about 15 minutes.

Glazed Pork Medallions

Yield 2 servings. Recipe by Linda Gassenheimer

¾ pound pork tenderloin

2 tablespoons maple syrup

2 teaspoons balsamic vinegar

2 teaspoons
Dijon mustard

1 tablespoon olive oil

Remove visible fat from pork and cut into 1-inch slices. Place pork slices between 2 pieces of plastic wrap and flatten to ½ inch with the palm of your hand or a meat bat. Whisk the maple syrup, balsamic vinegar and mustard together. Heat the olive oil in a nonstick skillet over high heat. Brown the pork medallions for 2 minutes. Turn and brown the second side 2 minutes. Reduce heat to low, pour maple syrup mixture over pork, cover with a lid and cook 2 minutes. A meat thermometer should read 145 degrees. Serve with the sauce spooned over top.

Per serving: 306 calories (31% from fat), 10.6 g fat (2.2 g saturated, 4.7 g monounsaturated), 108 mg cholesterol, 35.9 g protein, 14.6 g carbohydrates, 0.2 g fiber, 149 mg sodium.

Yellow Potatoes and Broccoli

Yield 2 servings. Recipe by Linda Gassenheimer

¾ pound yellow or gold potatoes, unpeeled, cut into 1-inch cubes (2 cups)

½ pound broccoli florets, cut about same size as potatoes (3 cups)

2 tablespoons water

1½ tablespoons olive oil

Salt and freshly ground black pepper

Place potatoes and broccoli in a microwave-safe bowl and add 2 tablespoons water. Cover with a plate or plastic wrap. Microwave on high 5 minutes. Remove from microwave and toss with olive oil and salt and pepper to taste.

Per serving: 257 calories (38% from fat), 10.7 g fat (1.6 g saturated, 4.9 g monounsaturated), no cholesterol, 8 g protein, 44.8 g carbohydrates, 2.8 g fiber, 41 mg sodium.