Pork Tenderloin & Spinach with Parmesan

Updated:Apr 16,2014


Pan Fried Pork-Chop with Mashed Sweet Potatoes

Pork Tenderloin and Spinach with Parmesan

Description

4 servings

About $2.86 per serving

1-pound pork tenderloin, all visible fat removed
Cooking spray
1/4 cup light Italian salad dressing
2 teaspoons dried Italian seasoning
2 tablespoons lemon juice
1/4 teaspoon pepper

1. Combine salad dressing, Italian seasoning, lemon juice and pepper in a bowl and mix well. Combine liquid mixture and pork in a resealable plastic bag, turning to coat. [Refrigerate overnight if time allows]
2. Preheat oven to 400 degrees. Spray cooking sheet with cooking spray and place pork in the center. Pour any marinade remaining in the bag on top.
3. Bake for 30 minutes until desired doneness. Let stand 5 minutes to allow juices to redistribute before slicing.

TIP: When cooking tenderloins often one end is smaller than the other, by tucking the smaller end under so both ends are approximately the same thickness it will cook more evenly. However, if some members of your household prefer well-done and other’s enjoy rarer meats having a thinner end can give you more variety. 
 
Spinach
1 (10 oz) package of frozen chopped spinach
Cooking spray
1/2 medium onion, chopped
2 tablespoons lemon juice
1 teaspoon minced garlic from jar or 2 cloves minced
2 tablespoon fat-free grated parmesan cheese
2 tablespoons unsalted, unoiled pine nuts (optional)

1. Spray saucepan with cooking spray. Sautee onions on medium-high heat 3 minutes. Add spinach to onions and cook according to package directions. Drain well – wring off as much water as possible.
2. Add lemon juice and garlic, stir. Sprinkle parmesan and pine nuts (optional) over spinach and lightly toss.


Provided 2 analyses, one with pine nuts, one without

Per serving:

With pine nuts:

Calories208
Total Fat6.5 g
Saturated Fat1.5 g
Trans Fat0.0 g
Polyunsaturated Fat2.0 g
Monounsaturated Fat2.5 g
Cholesterol75 mg
Sodium292 mg
Carbohydrates9 g
Fiber3 g
Sugars3 g
Protein29 g

Dietary Exchanges:  2 vegetable, 3 1/2 lean meat

Without pine nuts:

Calories188
Total Fat4.5 g
Saturated Fat 1.0 g
Trans Fat0.0 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat1.5 g
Cholesterol75 mg
Sodium292 mg
Carbohydrates9 g
Fiber 3 g
Sugars3 g
Protein28 g

Dietary Exchanges:  2 vegetable,  3 1/2 lean meat


Leftover ingredients?  Use them in these recipes!
Parmesan Cheese
Bacon Mushroom Mac and Cheese
Chunky Marinara with Pasta & Seared Chicken
Baked Chicken Strips with Microwave Green Beans
Mediterranean Salad

Nuts
Apple and Walnut Chicken Salad with Green Salad
Asian Marinated Vegetable Salad with Citrus Vinaigrette
Chicken and Green Bean Salad
One-Pot Tuna Casserole with Green Beans & Almonds
Crunchy Chicken with Oven Roasted Broccoli
Easy Chicken Salad
Simple Chicken or Shrimp Stir Fry
Spicy Asian Salad Cups
Szechuan Chicken Stir Fry


Recipe copyright © 2014 American Heart Association. This recipe is brought to you by the American Heart Association’s Simple Cooking with Heart ® Program. For more simple, quick and affordable recipes, visit heart.org/simplecooking.



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