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Diabetes Forecast

The Healthy Living Magazine

By the Plate: 'Pernil' Mojo Marinated Pork Tenderloin With Plantain and Arugula Salad

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Full Meal

Calories: | Carbohydrate: g

By the Plate Foods Include

    Per Serving

    'Pernil' Mojo Marinated Pork Tenderloin

    Makes: 5 servings
    Serving Size: 4 oz piece
    Calories 160
    Fat 3 g
    Saturated Fat 1 g
    Trans Fat 1 g
    Carbohydrate 10 g
    Fiber 2 g
    Sugars 5 g
    Cholesterol 75 mg
    Sodium 450 mg
    Protein 25 g
    Choices: Vegetable 1.5, Lean Protein 3

    'Pernil' Mojo Marinated Pork Tenderloin

    • Makes: 5 servings
    • Serving Size: 4 oz piece
    • Preparation Time: 25 minutes
    • Cooking Time: 15 minutes

    Ingredients

    2 naval oranges, peeled and halved
    2 lemons, peeled
    1 tsp. kosher salt
    1/2 tsp. cracked black pepper
    1/4 tsp. cumin
    1/4 tsp. garlic powder
    2 Tbsp. distilled vinegar
    2 stems fresh thyme
    1 pork tenderloin (about 20 oz)
    1/2 Tbsp. avocado oil

    Directions

    1. Preheat oven to 400 F.
    2. Grab your trusty blender to make the mojo. Add oranges, lemons, salt, black pepper, cumin, garlic powder, vinegar, and fresh thyme leaves into the blender. Pulse the mixture four times, then purée for 1 minute. Set aside 4 oz of the mojo; place the remaining mojo mixture into a large, resealable plastic bag.
    3. Remove the silver skin from the pork tenderloin (this is the silver-looking skin at the fatter end of the pork). Add the pork tenderloin to the plastic bag with the mojo. Let the pork marinate for at least 20 minutes in the fridge.
    4. Remove the tenderloin from the bag and pat it dry with a paper towel.
    5. Heat a sauté pan over medium-high heat, add the avocado oil and wait 10 seconds so the oil reaches cooking temperature. Place the pork tenderloin in the pan and brown both sides, then transfer the tenderloin to a baking sheet and place in the preheated oven for 15–20 minutes. The pork is done when it reaches 145 F.
    6. Remove the pork tenderloin and let it sit for a few minutes, so the juices redistribute throughout the meat. Drizzle some of the reserved mojo marinade on the pork. Now eat!

    Additional Foods in This Meal

    'Mofongo' Plantain Mash

    • Per Serving
    • Calories: 130
    • Carbohydrate: 34g
    • Choices: Starch 2

    Salad

    2 cups mixed arugula and radicchio with freshly ground black pepper, 10 grape tomatoes, 2 medium slices red onion, and a squeeze of fresh lemon

    • Per Serving
    • Calories: 65
    • Carbohydrate: 9g

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