Pan-Seared Pork on Herbed White Beans
6 servings/Serving size: 3 oz pork, 1/2 cup beans
1 Tbsp olive oil
2 Tbsp dry white wine
1/2 cup minced red onion
1 clove garlic, minced
1&1/2 cups canned garbanzo beans, drained and rinsed
1&1/2 cups canned canellini beans, drained and rinsed
2 Tbsp minced basil
2 tsp minced oregano
1/2 tsp minced chives
2 Tbsp minced Italian parsley
1 Tbsp balsamic vinegar
Fresh ground pepper
Dash salt (optional)
3 tsp cracked black peppercorns
1&1/2 lb boneless pork tenderloin, cut into 6 pieces, 1/4 inch
thick
1.Heat 1 teaspoon oil and wine in a skillet over medium-high heat. Add the
onion and sauté for 4 minutes. Add the garlic and sauté for 2 minutes.
2.Add the beans, herbs, 1 tablespoon parsley, and balsamic vinegar and heat
through. Season with pepper and salt and set aside.
3.Heat 2 teaspoons oil in a skillet. Press some peppercorns onto each piece
of pork. Sear the pork in the hot oil on each
side until cooked through, about 4 minutes per side.
4.Mound a portion of the herbed beans on a plate and top with sliced pork.
Garnish with the remaining parsley to serve.
Exchanges Per Serving:
Very Lean Meat Exchange -- 4
Starch Exchange -- 1&1/2
Monounsaturated Fat Exchange -- 1
Calories -- 308
Calories from Fat -- 71
Total Fat -- 8g
Saturated Fat -- 2g
Cholesterol -- 71mg
Sodium -- 58mg
Carbohydrate -- 25g
Dietary Fiber -- 5g
Sugars -- 4g
Protein -- 34g
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