Maple-Glazed Pork with Pears
Pork tenderloin is lean, tender and easy to cook. Here it is paired with seasonal pears, which develop an exceptionally rich flavor when roasted. If you accompany this dish with 1/2 cup whole grain, such as barley, brown rice or bulgur, plus 1/2 cup green beans, and cap off the meal with 1/2 cup grapes, youíll have an elegant autumn menu that weighs in at less than 500 calories per serving.
Preheat oven to 400 degrees. Coat a roasting pan or rimmed baking sheet with cooking spray. Mix 1 Tbsp mustard, maple syrup, and 1 tsp thyme in small bowl. Place pears in prepared roasting pan and toss with 1 tsp oil and remaining 1/2 tsp thyme. Push pears to the outside of pan.
Trim pork tenderloin. Sprinkle pork with salt and pepper. If tenderloin has a thin tail, tuck it under and secure with butcherís twine to make a more-or-less even shape. Heat remaining 1 tsp oil in large nonstick or cast-iron skillet over medium-high heat. Add pork; cook, turning occasionally, until browned on all sides, 4 to 5 minutes.
Transfer pork to prepared roasting pan (do not clean skillet). Brush pork with maple-mustard mixture. Place roasting pan in the oven. Bake 20 to 25 minutes, turning pears from time to time, or until pork is just cooked through (an instant-read thermometer should register 155 degrees; the temperature will rise to 160 degrees during resting) and pears are browned and tender. If either pork or pears are ready before the other, remove from oven and keep warm.
While pork is roasting, make sauce: Add 2 tsp oil to skillet used to brown pork. Heat over medium-high. Add shallot; cook, stirring, until softened, 30 to 60 seconds. Add pear juice, chicken broth and vinegar; bring to a simmer. (Note: If you canít find pear juice, substitute unsweetened white grape juice.) Boil for 5 minutes to concentrate flavors. Add cornstarch mixture; cook, stirring, until slightly thickened. Stir 1 tsp mustard into sauce. Keep warm.
When pork is ready, transfer to a clean cutting board. Let rest for 5 minutes before carving. Remove butcherís twine, if necessary. Cut into 1/2-inch-thick slices. Serve pork with roasted pears and sauce.†
Yield: 4 servings
Per serving: Calories: 272. Total fat: 8 grams. Saturated fat: 2 grams. Cholesterol: 63 milligrams. Sodium: 333 milligrams. Carbohydrates: 27 grams: Fiber: 3 grams. Protein: 25 grams.
- 1 tbsp mustard
- 1 tbsp maple syrup
- 1 1/2 tsp dried thyme (divided)
- 2 small Bosc or Anjou pears (peeled, cored and cut length wise into eighths)
- 2 tsp olive oil (divided)
- 1, 1 pound pork tenderloin
- 1/4 tsp salt
- 1/4 tsp pepper
- 1 tsp Olive Oil
- 2 tbsp shallot (finely chopped)
- 2/4 cup reduced-sodium chicken broth
- 3/4 cup unsweatened pear juice or pear nectar
- 3 tbsp balsamic vinegar or apple cide vinegar
- 1 1/2 tsp cornstarch
- 1 tsp Dijon Mustard