Pan-Seared Pork On Herbed White Beans from Healthy Diabetic Recipes

Pan-Seared Pork On Herbed White Beans Recipe

Recipe Ingredients:

1 tbsp olive oil
2 tbsp dry white wine
1/2 cup minced red onion
1 garlic clove, minced
1 1/2 cups canned garbanzo beans, drained, rinsed
1 1/2 cups canned canellini beans, drained, rinsed
2 tbsp minced basil
2 tsp minced oregano
1/2 tsp minced chives
2 tbsp minced Italian parsley
1 tbsp balsamic vinegar
Freshly-ground black pepper, to taste
1 dash salt, (optional)
3 tsp cracked black peppercorns
1 1/2 lb boneless pork tenderloin, cut 6 pieces,
abt 1/4" thick

Recipe Instructions:

Heat 1 teaspoon oil and wine in a skillet over medium-high heat. Add the onion and saute for 4 minutes. Add the garlic and saute for 2 minutes.

Add the beans, herbs, 1 tablespoon parsley, and balsamic vinegar and heat through. Season with pepper and salt and set aside.

Heat 2 teaspoons oil in a skillet. Press some peppercorns onto each piece of pork. Sear the pork in the hot oil on each side until cooked through, about 4 minutes per side.

Mound a portion of the herbed beans on a plate and top with sliced pork. Garnish with the remaining parsley to serve.

This recipe yields 6 servings. Serving size: 3 ounces pork, 1/2 cup beans.

Exchanges Per Serving: 4 Very Lean Meat, 1 1/2 Starch, 1 Monounsaturated Fat.

Nutrition Facts: Calories 308; Calories from Fat 71; Total Fat 8g; Saturated Fat 2g; Cholesterol 71mg; Sodium 58mg; Carbohydrate 25g; Dietary Fiber 5g; Sugars 4g; Protein 34g.

Source:
"American Diabetes Association at http://www.diabetes.org"
S(Formatted for MC6):
"09-23-2002 by Joe Comiskey - jcomiskey@krypto.net"
Copyright:
"© American Diabetes Association, 2000"

Servings: 6

"Enchant, stay beautiful and graceful, but do this, eat well. Bring the same consideration to the preparation of your food as you devote to your appearance. Let your dinner be a poem, like your dress."

~ Charles Pierre Monselet

 

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