WELCOME TO DIABETIC ENJOYING FOOD

I have chosen this name for this blog because it truly states my story. I am a type II diabetic who most certainly enjoys food. When I was diagnosed with diabetes several years ago, my blood sugar level was over 400. With some oral medications, a lot of research and some trial and error, I have found that unlike my ancestors I truly can continue to enjoy food. I hope this blog will help you to also enjoy food and be healthy. Some recipes are my originals and some I have collected.

Tuesday, April 17, 2012

PORK TENDERLOIN/BROWN GRAVY/MUSHROOMS

1 lb pork tenderloin
3 cups fresh mushrooms, quartered
3/4 cup +2 tablespoons* lower-sodium beef broth
2 tbsp finely chopped onion
1/4 tsp dried rosemary or 1 tsp fresh rosemary, snipped
1/4 tsp salt
1/4 tsp freshly ground black pepper
1 tbsp whole-wheat flour
1 tbsp water
1 tbsp snipped fresh parsley

Trim fat from tenderloin, if necessary.  In a large skillet that has been sprayed with nonstick cooking spray and heated over medium heat, cook the tenderloin covered for about 8 minutes until the bottom is browned.  Turn the meat and cook another 5 to 8 minutes until the other side is browned.

Add the mushrooms, broth, onion, and rosemary to the skillet and bring to a boil.  Lower the heat and simmer for 10 to 15 minutes or until a meat thermometer reads at least 155 degrees.  Sprinkle the salt and pepper over the meat.  Remove the meat to a cutting board and allow to stand for 10 minutes. 

Meanwhile make the gravy: In a small bowl stir the flour and water together until smooth.  Add the flour mixture to the broth in the skillet and cook, stirring, about a minute until bubbly and thickened.

To serve, cut the tenderloin into slices, spoon gravy over the meat and sprinkle with the parsley.

* Dry white wine may be substituted for the 2 tablespoons beef broth, if desired.
Yield: 4 servings
Approximately per serving: 152 cal, 4 g carbs, 26 g pro, 1 g fiber
Diabetic exchanges: 0.5 vegetable, 3.5 lean meat
Carb Choices: 0

This is my adaptation of a Diabetic Living recipe.