Pork Tenderloin Recipe

Using pork tenderloin eliminates the extra trimming of fat and bone. It also makes this a healthy quick meal when served over rice or noodles. If you like crisp vegetables, simmer for the lesser amount of time. This recipe is also a good choice for a diabetic menu.

Pork Chop Suey

1 pound boneless pork tenderloin
2 cups sliced celery
1 cup sliced onion
1 cup fat-free beef broth*
1 tablespoon lite soy sauce
1/4 teaspoon salt (optional)
2 1/2 tablespoons cornstarch
1/4 cup water
1 tablespoon molasses
1/4 teaspoon ground ginger
1 can (16 ounces) bean sprouts, drained (or fresh)

Cut pork into 1-inch strips, 1/4-inch thick. Brown pork in a large skillet that has been sprayed with non-stick cooking spray.

Add the next five ingredients, cover and simmer for 5-10 minutes.

Meanwhile, in a small bowl, mix cornstarch, water, molasses and ginger. Stir into hot mixture and bring to a boil, stirring constantly until thickened. Add bean sprouts and heat thoroughly.

Serve over noodles or quick-cooking brown rice.

Note: Optional ingredients are not included in the nutritional analysis.

Use our Grocery List to Print with ingredients for this recipe already included!

Makes 4 servings - Each Serving: 1 1/4 cups; Carb Servings: 1; Exchanges: 1/2 starch, 2 vegetable, 3 lean meat; calories 219, total fat 5g, saturated fat 2g, cholesterol 62mg, sodium 366mg, total carbohydrate 16g, dietary fiber 2g, sugars 7g, protein 28g

*Sodium is figured for reduced-sodium.

Source: Quick & Healthy Recipes and Ideas - 3rd Edition, © Brenda J. Ponichtera, RD, Published by Small Steps Press, publishing health conscious books for the general public, a division of the American Diabetes Association.

"My patients love these user-friendly books. It is great for diabetics and people with heart disease and high cholesterol levels. What I love about this version is the practical weight loss tips, time saving ideas, and practical nutrition guidelines. I highly recommend this cookbook for every one who wants to cook healthy and has no time to cook!" — Julie Conner, RD, MPH, PhD, President of Healthy Weighs

"The recipes are quick to fix, pack your calories with nutrition and please the palates of family members from youngest to oldest."
— Hope S. Warshaw, MMSc, RD, CDE