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
A Diabetic Living recipe.
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.
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
A Diabetic Living recipe.
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