Menu Planner: For the Perfect Fall Dish, Enjoy Caraway-Crusted Pork Tenderloin


Caraway-crusted pork tenderloin with sauerkraut and apples

Makes 6 servings

Preparation time: 20 minutes

Cooking time: 22 to 27 minutes

INGREDIENTS

2 (12 to 16 ounces) pork tenderloin, trimmed

1 tbsp caraway seeds

1 teaspoon coarse salt

1/2 tsp plus 1/8 tsp pepper, divided

2 tablespoons canola oil, divided

2 Gala or Fuji apples, cored and cut into 1/4-inch slices

1 onion, finely chopped

1 pound sauerkraut, drained, rinsed and chilled

2 tablespoons packed light brown sugar

2 tablespoons chopped fresh dill

Heat the oven at 475 degrees. Pat the fillets dry with paper towel and sprinkle with caraway seeds, 1/2 tsp salt and 1/2 tsp pepper, pressing lightly to adhere. Heat 1 tablespoon of oil in a 12-inch ovenproof skillet over medium-high heat until smoking. Brown the tenderloins on all sides, 5 to 7 minutes; transfer to plate. Add remaining 1 tablespoon oil, apples, onion, remaining salt and remaining pepper to the now empty skillet and cook over medium heat until softened, about 5 minutes, scraping up the golden pieces. Stir in sauerkraut and sugar. Lay the fillets over sauerkraut mixture and roast in oven for 12 to 15 minutes or until internal temperature reaches 140 degrees. Using a potholder, remove skillet from oven and transfer fillets to a cutting board; cover with foil and let stand 5 minutes. Slice the fillets 1/2 inch thick. Stir the dill into the sauerkraut mixture and serve with the pork.

(Adapted from “The Complete One Pot Cookbook”, American’s Test Kitchen.)

Per serving: 237 calories, 23 grams protein, 8 grams fat (30% calories from fat), 1.7 grams saturated fat, 18 grams carbs, 61 milligrams cholesterol, 525 milligrams sodium, 5 grams fibers.

Number of carbohydrates: 1.

Green pepper

Makes 8 servings

Preparation time: 15 minutes

Cooking time: About 1 hour

INGREDIENTS

2 tablespoons rapeseed oil

1 pound 95% lean ground beef

3 cups chopped onion

2 tablespoons chilli powder

2 teaspoons of hot paprika

10 garlic cloves, minced

2 containers (12 ounces) dark beer

1 cup green salsa

2 cans (4 ounces) diced green chiles

2 cans (15 ounces) no salt added tomatoes, with liquid

2 cans (15 ounces) reduced-sodium pinto beans, rinsed

1/2 cup 50% shredded light cheddar cheese

Heat the oil in a large Dutch oven over medium heat. Add beef; cook 6 minutes or until no longer pink. Add chopped onion, chili powder and paprika; cook 6 minutes, stirring occasionally. Add garlic; cook 1 minute, stirring constantly. Stir in beer; bring to a boil. Cook 15 minutes or until liquid has almost evaporated. Add salsa, green chiles, tomatoes and beans; bring to a boil. Lower the temperature; simmer 30 minutes, stirring occasionally. Serve.

Per serving: 323 calories, 22 grams protein, 8 grams fat (22% calories from fat), 2.2 grams saturated fat, 36 grams carbs, 35 milligrams cholesterol, 369 milligrams sodium, 7 grams fibers.

Number of carbohydrates: 2.5.

Paella with vegetables

Makes 4 servings

Preparation time: 15 minutes

Cooking time: 25 to 30 minutes

INGREDIENTS

1 tablespoon olive oil

1 clove garlic, minced

1/2 medium onion, chopped

20 fresh green beans

1 carrot, diced

1/2 cup reduced-sodium canned white beans, drained

1/2 cup frozen green peas

15 spinach leaves

2 medium tomatoes, diced

1 cup uncooked long-grain rice

2 cups unsalted vegetable broth

1/2 teaspoon paprika

Pinch the saffron threads

In a large nonstick skillet, heat oil over medium heat. Add garlic and onion; cook 5 minutes or until softened. Add green beans, carrot, navy beans, peas, spinach and tomatoes; cook 5 minutes or until carrots begin to soften. Add the rice, broth, paprika and saffron; bring to a boil. Lower the temperature; simmer gently without stirring for 15 to 20 minutes or until rice is tender and most of the liquid has been absorbed. At the end cooking time, remove the pan from the heat; cover the paella with a damp kitchen towel for a few minutes to allow the flavors to blend well.

Per serving: 310 calories, 10 grams protein, 4 grams fat (13% calories from fat), 0.7 grams saturated fat, 59 grams carbs, no cholesterol, 486 milligrams sodium, 6 grams fiber .

Number of carbohydrates: 4.

Chili-Lime Rubbed Chicken Breasts

In a small bowl, mix together 2 teaspoons chilli powder, 2 teaspoons lime zest, 1/2 teaspoon coarse salt, 1/4 teaspoon garlic powder and 1/8 teaspoon pepper from Cayenne. Rub both sides of 4 skinless chicken breasts or thighs with canola oil, then with the spice blend. Grill 10 to 12 minutes or until internal temperature reaches 165 degrees (or see TIP). Serve with pinto beans, coleslaw and whole grain rolls.

TIP: I cooked skinless bone-in chicken thighs in my air fryer. Heat to 400 degrees and bake for 20 minutes, turning halfway through.

Tacos

make tacos with heated chicken and chopped beans tossed with a little salsa. Spoon mixture into taco shells and top with 50% shredded light cheddar cheese. In parallel, add a salad of shredded lettuce and diced avocado with a dollop of light sour cream.


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