Skip Navigation LinksHome > May 2010 - Volume 4 - Issue 2 > Sunday Pork Roast with Vegetables
HEART Insight:
doi: 10.1097/01.HEARTI.0000388128.47150.85
Departments: The Hungry Heart/Surf & Turf

Sunday Pork Roast with Vegetables

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This recipe is brought to you by the American Heart Association's Patient Education program. Recipe copyright © 2009 by the American Heart Association. Look for other delicious recipes in American Heart Association cookbooks, available from booksellers everywhere, and at heart.org/recipes.

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Abstract

Flavorful sauces and creative seasonings make these fish and meat dishes healthy and delectable — so dig in!

Serves 4; 3 ounces pork and ½ cup vegetables per serving

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Once you get this easy-to-assemble dinner in the oven, you can sit back and relax. A bit of brown sugar and apple juice sweeten the pork, and the vegetables get a lot of flavor from the pan juices.

Ingredients

Cooking spray

1 1-pound boneless center-cut pork loin roast or pork tenderloin, all visible fat discarded

1 tablespoon frozen apple juice concentrate, thawed

1½ teaspoons light brown sugar

1½ teaspoons garlic powder

1½ teaspoons dried oregano, crumbled

1½ teaspoons dried thyme, crumbled

1½ teaspoons paprika

½ teaspoon pepper

2 small red potatoes, cut into ½-inch cubes

½ cup baby carrots

½ cup bite-size cauliflower florets

½ small zucchini, cut into ½-inch cubes

¼ small red onion, cut into ½-inch dice

Directions

Preheat the oven to 375°F. Lightly spray a 13×9×2-inch baking pan with cooking spray.

Brush the pork on all sides with the apple juice concentrate.

In a small bowl, stir together the brown sugar, garlic powder, oregano, thyme, paprika, and pepper. Set aside 1 teaspoon of this mixture. Spread the remaining mixture all over the pork, pressing so it adheres. Put the pork in the baking pan.

In a medium bowl, stir together the potatoes, carrots, cauliflower, zucchini, onion, and reserved 1 teaspoon brown sugar mixture. Place around the pork. Lightly spray the pork and vegetables with cooking spray.

Bake for 55 minutes to 1 hour for the pork loin roast (40 to 45 minutes for the pork tenderloin), or until the pork registers 160°F on an instant-read thermometer and the vegetables are tender when pierced with a fork. Cover the pan loosely with aluminum foil. Let stand for 5 minutes before slicing the pork.

Nutrition Analysis

(per serving)

Calories 227

Total Fat 8.0g

Saturated Fat 3.0g

Trans Fat 0.0g

Polyunsaturated Fat 1.0g

Monounsaturated Fat 3.5g

Cholesterol 64mg

Sodium 62mg

Carbohydrates 14g

Fiber 3g

Sugars 6g

Protein 24g

Dietary Exchanges

1 carbohydrate

3 lean meat

© 2010 American Heart Association, Inc.

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