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dietary

Carb Safe
≤ 30g
Low Carb
≤ 15g
Very Low Carb
≤ 3g
Low Cholesterol
≤ 60mg (main dish)
≤ 20mg (all others)
Low Calorie
≤ 360 calories (main dish)
≤ 120 calories (all others)
Low Saturated Fat
≤ 3g (main dish)
≤ 1g (all others)

total time

≤ 10 minutes ≤ 20 minutes ≤ 30 minutes

Difficulty

Easy Intermediate Difficult

Pork Tenderloin with Fresh Mango salsa
 
Source: dLife

Tender pork medallions with a fresh and sweet mango and orange salsa.

Rating:
Prep Time: 10 minutes
Cook Time: 10 minutes
Difficulty: INTERMEDIATE

Nutrition Facts

Makes 8 servings
Amount Per Serving
Calories 193.6
Total Carbs 9.8 g
Dietary Fiber 1.1 g
Sugars 8.3 g
Total Fat 4.7 g
Saturated Fat 1.2 g
Unsaturated Fat 3.5 g
Potassium 563.3 mg
Protein 27.3 g
Sodium 366 mg
Dietary Exchanges
1/4 Fat, 1/2 Fruit, 2 1/2 Meat
See the Detailed Nutritional Analysis
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Servings
Ingredients
2 lb Pork, tenderloin, lean, raw , trimmed
1 tsp salt
0.5 tsp black pepper
2 Mango, fresh, whole , peeled, diced (1 1/2 cups)
1 tsp grated orange peel
3 tbsp fresh chopped green onion , sliced diagonally
2 tsp fresh ginger root , peeled, grated
3 tbsp orange juice
0.5 tsp ground coriander
0.25 tsp ground cardamom
1 tbsp olive oil


Directions
1 Slice tenderloin crosswise into 8 portions.
2 Arrange pork between 2 layers of plastic wrap. Using a meat mallet or heavy rolling pin, pound each piece to 1/2 inch thickness. Season with salt and pepper.
3 Mix together mango, orange rind, green onions, ginger, orange juice, coriander, and cardamom.
4 Pour oil in a frying pan and heat over medium-high heat. Place half the pork in the pan and cook 3 minutes per side or until fully cooked.
5 Remove pork from pan and place other half in pan and cook.
6 Serve salsa on the side.
Additional Information
Look for mangoes that gently yield to pressure and smell fruity. Pineapple or cantaloupe also are great for a fruit salsa.


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