Dinner in Minutes: Try sweet, spicy glaze on pork
A quick pork tenderloin on the grill is a perfect way to welcome summer. The flavorful glaze combines honey, ginger and garlic.
A thick glaze can burn easily on the grill. My secret to keeping the crisp barbecue texture of the meat without turning it black is to place the meat on the grill without the glaze. After turning the meat, I spoon a small amount of the glaze over the cooked side. I spoon the remaining glaze on the meat just after it is taken from the heat. This way the full flavor of the glaze combines with the grilled meat.
If using a broiler, place the meat under the broiler for 6 minutes. Turn it over and spoon about 1/4 of the glaze on the cooked side. Broil 6 minutes. Spoon the remaining glaze on the meat as soon as it is removed from the heat. (Be sure to preheat your broiler.)
Brown rice is flavorful and full of nutrients. Ordinarily, it takes 45 minutes to cook; now you can find microwaveable brown rice that takes only 90 seconds, and there’s no pot to clean.
This meal contains 503 calories per serving with 22 percent of calories from fat.
Honey Ginger Glazed Pork
2 tablespoons honey
1 tablespoon Dijon mustard
2 teaspoons canola oil
1 teaspoon minced garlic
3/4 teaspoon ground ginger
3/4 pound pork tenderloin
Salt and freshly ground black pepper
Preheat grill. To make the glaze, combine the honey, mustard, oil, garlic and ginger.
Remove fat from pork and butterfly it by cutting the tenderloin almost in half lengthwise; do not cut it all the way through. Open the pork flat and salt and pepper both sides.
Place pork on grill; cook 5 minutes. Turn meat over and spoon a little of the glaze on the cooked side. Grill 5 more minutes or until a meat thermometer reads 160 degrees.
Remove pork from heat and spoon remaining glaze on top. Slice and serve.
Yield: 2 servings
Nutrition per serving: 300 calories (26 percent from fat), 8.6 grams fat (1.5 grams saturated, 4.4 grams monounsaturated), 108 milligrams cholesterol, 36.2 grams protein, 18.8 grams carbohydrates, 0.4 gram fiber, 177 milligrams sodium.
Brown Rice Salad
1 package microwave brown rice (1 1/2 cups cooked)
1 celery stalk, sliced ( 1/2 cup)
1/2 medium cucumber, peeled and cut into cubes (1 cup)
2 tablespoons reduced-fat vinaigrette dressing
Salt and freshly ground black pepper
1/4 cup chopped fresh mint
Microwave rice according to package instructions. Measure 1 1/2 cups rice into a bowl and reserve remaining rice for another time.
Add the celery, cucumber and dressing. Add salt and pepper to taste. Toss well. Sprinkle mint over top of rice.
Yield: 2 servings
Nutrition per serving: 203 calories (16 percent from fat), 3.7 grams fat (0.5 gram saturated, 1.1 grams monounsaturated), 1 milligram cholesterol, 4.4 grams protein, 32.3 grams carbohydrates, 2.4 grams fiber, 42 milligrams sodium.