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Diabetes Forecast

The Healthy Living Magazine

Maple-Glazed Pork Loin

Per Serving

Maple-Glazed Pork Loin

Makes: 9 servings
Serving Size: 3 oz.
Calories 160
Fat 4.5 g
Saturated Fat 1 g
Trans Fat 0 g
Carbohydrate 10 g
Fiber 0 g
Sugars 8 g
Cholesterol 55 mg
Sodium 205 mg
Potassium 360 mg
Protein 20 g
Phosphorus 180 mg
Choices: Carbohydrate 0.5, Lean Protein 3
  • Makes: 9 servings
  • Serving Size: 3 oz.
  • Preparation Time: 20 minutes
  • Cooking Time: 35 minutes

Ingredients

Glaze
1/3 cup fresh orange juice
4 Tbsp. pure maple syrup
1 Tbsp. coarse-ground Dijon mustard
2 tsp. lower-sodium soy sauce
1 tsp. dark brown sugar
1/2 tsp. ground cinnamon
Pork
3 Tbsp. all-purpose flour
1 Tbsp. granulated sugar
1/2 tsp. kosher salt
1/4 tsp. freshly ground black pepper
1 Tbsp. canola oil
2 ean pork tenderloins (1 lb. each), patted dry

Directions

  1. Preheat the oven to 400 degrees. Add a rack to a large baking pan and coat with cooking spray; set aside.
  2. For the glaze, whisk together the glaze ingredients in a small bowl; set aside.
  3. On a large baking sheet, combine the flour, sugar, salt, and black pepper. Roll each tenderloin in the flour mixture; shake off the excess. The pork should be lightly coated.
  4. In a 12-inch skillet (preferably stainless steel or cast iron), heat the oil over medium-high heat until there are light wisps of smoke. Add the tenderloins to the pan, leaving room between them. Curl the tenderloins if necessary to fit them in the pan.
  5. Sear the tenderloins for about 4 minutes per side, until nicely browned. Place the seared tenderloins on the rack in the prepared baking pan; set aside.
  6. Add the glaze to the skillet and lower the heat to medium. Cook, scraping up any browned bits, for about 5 minutes, until the glaze is half its volume.
  7. Brush one-third of the glaze over the tenderloins. Roast in the preheated oven for about 20 minutes. Brush another third of the glaze on the tenderloins and continue to roast for 10 minutes. Brush on the remaining glaze and roast for 5 minutes.
  8. Remove the pork from the oven, tent with foil, and let it rest 15 minutes before slicing.

Recipe adapted from Robyn Webb’s The Diabetes Comfort Food Cookbook (American Diabetes Association, 2011)

 
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