Sautéed pork medallions full of contrasting flavors

Tribune News ServiceThis meal of glazed pork medallions with yellow potatoes and broccoli lets you get dinner on the table in just 15 minutes.

Sweet maple syrup, spicy mustard and tart balsamic vinegar make an unusual sweet and sour glaze for sautéed pork medallions.

The medallions are made by cutting pork tenderloin into slices and then flattening them to about 1/2 inch thick. This shortens the cooking time for the pork.

The yellow potatoes and broccoli take only minutes to make in a microwave. Be sure to cut the broccoli florets the same size as the potatoes. Red potatoes can be used instead of yellow or gold ones.

After the potatoes are microwaved, let them rest, covered, while you make the pork.

This whole meal can be made in about 15 minutes.


Servings: 2

3/4 pound pork tenderloin

2 tablespoons maple syrup

2 teaspoons balsamic vinegar

2 teaspoons Dijon mustard

1 tablespoon olive oil

Remove visible fat from the pork, and cut into 1-inch slices. Place pork slices between 2 pieces of plastic wrap, and flatten to 1/2 inch with the palm of your hand or a meat bat. Whisk the maple syrup, balsamic vinegar and mustard together.

Heat the olive oil in a nonstick skillet over high heat. Brown the pork medallions for 2 minutes. Turn, and brown the second side 2 minutes.

Reduce heat to low, pour maple syrup mixture over pork, cover with a lid and cook 2 minutes. A meat thermometer should read 145 degrees. Serve with the sauce spooned over top.

Nutrition information per serving: 306 calories (31% from fat); 10.6 g fat (2.2 g saturated, 4.7 g monounsaturated); 108 mg cholesterol; 35.9 g protein; 14.6 g carbohydrates; 0.2 g fiber; 149 mg sodium.


Servings: 2

3/4 pound yellow or gold potatoes, unpeeled, cut into 1-inch cubes (2 cups)

1/2 pound broccoli florets, cut about same size as potatoes (3 cups)

2 tablespoons water

11/2 tablespoons olive oil

Salt and freshly ground black pepper

Place the potatoes and broccoli in a microwave-safe bowl, and add the water. Cover with a plate or plastic wrap. Microwave on high for 5 minutes.

Remove from microwave, and toss with the olive oil and salt and pepper to taste.

Nutrition information per serving: 257 calories (38% from fat); 10.7 g fat (1.6 g saturated, 4.9 g monounsaturated); 0 mg cholesterol; 8 g protein; 44.8 g carbohydrates; 2.8 g fiber; 41 mg sodium.

Recommended for you