Honey-glazed pork adds lean protein

Pork tenderloin is one of the go-to foods I have in my freezer. Having pork tenderloins on hand means I can whip up a meal quickly for two or more with little effort.

Most packages come with two tenderloins. Freeze each one separately so you can take out only what you need. They keep, well-wrapped, about nine months.

Pork tenderloin is a lean source of protein and can be grilled, roasted or pan-seared.

A 3-ounce serving of roasted pork tenderloin has 120 calories and 3 grams of fat, according to the National Pork Board.

Because it’s very lean, you can easily overcook it and it will be dry. I like to sear the tenderloin first and then roast it in the oven for about 35 minutes or to an internal temperature of 140 to 145 degrees. Let the tenderloin rest at least 15 minutes before slicing and serving.

When you cut into the tenderloin, the center should have a rosy, not raw, hue. Today’s recipe for a Honey-Glazed Pork Tenderloin is adapted from the March issue of Prevention magazine. The recipe caught my eye and was paired with an article titled “Eat your way thin.”

The story highlighted foods that burn off calories while you chew. Pork tenderloin falls under the chewy foods category of lean meats, nuts, whole fruits and vegetables that require more energy to chew and digest.

Pair the pork with roasted broccoli and garlic mashed potatoes for a nice meal. Keep an eye on the broccoli when roasting because it can burn. You may need to take it out of the oven sooner than the pork.

To boost the flavor of the potatoes, cook them in chicken or vegetable broth. Peeling the potatoes is optional.

Honey-Glazed Pork with Garlic Mashed Potatoes and Roasted Broccoli

Adapted from Prevention magazine, March issue. Tested by Susan M. Selasky for the Free Press Test Kitchen.

1/2 cup apple juice, apple cider or orange juice

2 tablespoons honey

1 tablespoon reduced-sodium soy sauce

4 cloves garlic, peeled minced, divided

1 1/4 to 1 1/2 pounds pork tenderloin, trimmed

1/4 teaspoon cayenne

4 cups broccoli florets

2 tablespoons olive oil, divided

1/2 teaspoon salt, divided

1 1/2 pounds Yukon gold potatoes

1/2 cup reduced-fat sour cream

1/4 cup chopped parsley

Preheat the oven to 400 degrees.

Combine apple juice, honey, soy sauce and half of the garlic in a small bowl. Sprinkle pork with cayenne.

Place the broccoli on a baking sheet and drizzle with 1 tablespoon of the oil, toss to coat and sprinkle with 1/4 teaspoon salt.

In a medium ovenproof skillet, heat the remaining 1 tablespoon oil. Add the pork and cook, turning once, until browned, about 8 minutes. Remove from heat. Pour juice mixture over pork and transfer to oven along with the baking sheet of broccoli. Bake until pork and broccoli are done, 25 to 30 minutes.

Meanwhile, cut the potatoes into slices and put them in a medium pot. Cover with cold water and bring to a boil over high heat. Cook until tender, 20 to 25 minutes.

Remove the broccoli, but leave on the baking sheet. Remove the pork and transfer to a cutting board. Return the skillet to high heat and cook juice mixture until a thick glaze forms, 3 to 4 minutes. Remove from heat.

Drain the potatoes and return to pot. Add sour cream, parsley, remaining 1/4 teaspoon salt and remaining garlic. Mash until smooth.

Slice pork on a diagonal and put on plate. Drizzle with glaze and serve with mashed potatoes and broccoli.

Yield: 4 servings

Approximate nutrition per serving: 481 calories 15 grams fat (4.5 grams saturated, 28 percent fat calories), 42 grams protein, 46 grams carbohydrate, 104 milligrams cholesterol, 7 grams dietary fiber, 560 milligrams sodium.