Food & Drink

Quick Fix for 2: Spicy Pork with Fennel and Bean Salad

Have a meal your Italian nonna would be proud of. The simple yet satisfying combination of tomato, hot pepper, olive and garlic on the pork pairs beautifully with the earthiness of the beans and the surprising bite of fennel bulb in the salad.

And it doesn’t make enough to feed a huge family. It’s a simple, healthful dinner for two.

A few hints: You can use cannellini beans instead of navy beans and sliced celery instead of fennel. To save time, make the salad and let it marinate in the dressing while the pork cooks.

From “Mix ’n’ Match Meals in Minutes for People with Diabetes,” by Linda Gassenheimer (American Diabetes Association).

Spicy Pork

1/2 cup low-sodium pasta sauce

4 pitted black olives, cut in half

Several drops hot pepper sauce

Salt and freshly ground black pepper

3/4 pound pork tenderloin

2 teaspoons minced garlic

Olive oil spray

Place pasta sauce and olives in a microwave-safe bowl. Cover and microwave on high 2 minutes, or place in a medium-size saucepan and simmer 2 minutes or until heated through. Add the hot pepper sauce and salt and pepper to taste to the warmed sauce. Cover and remove from heat while pork cooks.

Cut the pork almost in half, lengthwise. Do not cut all the way through. It should open like a book. Heat a medium-size nonstick skillet over medium-high heat and spray with olive oil spray. Add the garlic and pork. Brown the pork 2 minutes. Turn over and brown second side 2 more minutes. A meat thermometer should read 145 degrees. Remove from the skillet, cut in half and spoon sauce on top.

Per serving: 255 calories, 7 g fat, 2 g saturated fat, 90 mg cholesterol, 34 g protein, 10 g carbohydrates, 1 g dietary fiber, 6 g sugars, 450 mg sodium.

Yield: 2 servings.

Fennel and Bean Salad

1 large fennel bulb, thinly sliced (about 3 cups)

1 cup drained and rinsed white navy beans

3 tablespoons low-fat Italian salad dressing

Salt and freshly ground black pepper

Cut the top stem and feathery leaves off the fennel. Reserve the fennel leaves. Wash and slice the fennel bulb. Place sliced fennel and beans in a bowl and add dressing and salt and pepper to taste. Toss well. Snip about 1 tablespoon of the feathery leaves and sprinkle over salad.

Per serving: 195 calories, 2.5 g fat, 1 g saturated fat, 0 mg cholesterol, 10 g protein, 37 g carbohydrates, 10 g dietary fiber, 8 g sugars, 625 mg sodium.

Yield: 2 servings.

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