Departments: The Hungry Heart/Surf & Turf
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.
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
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.
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
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.
Total Fat 8.0g
Saturated Fat 3.0g
Trans Fat 0.0g
Polyunsaturated Fat 1.0g
Monounsaturated Fat 3.5g
3 lean meat
© 2010 American Heart Association, Inc.