Tuesday, January 4, 2011

Pork Tenderloin with Apples, Fennel and Onions

1 pork tenderloin (3/4 to 1 lb.)
Canola oil spray
1 Tbsp. canola oil
1 pound yellow onions, cut into 1/2-inch crescents
1/2 medium fennel bulb, cut lengthwise into 1/2-inch slices
2 medium Fuji apples, quartered, cored and cut in 1/2-inch slices
1 1/2 tsp. dried thyme
1/8 tsp. ground chipotle or other chile powder
1 cup fresh apple cider
Salt and freshly ground black pepper

Cut the pork crosswise into 4 pieces. Cut each piece into 2 or 3 slices. Arrange them cut-side down on a work surface, cover with wax paper and, using a mallet, the bottom of a metal measuring cup, or the side of a heavy knife, pound until each is 3/4-inch thick.

Coat a large skillet liberally with cooking spray and heat at medium-high. Brown the pork, about 2 minutes per side. Transfer the meat to a plate and cover loosely to keep it moist.

Add the oil to the pan. Sauté the onions and fennel at medium heat 5 to 7 minutes, or until the onions wilt. Add the apples and cook 5 minutes, stirring often so the onions color but do not brown. Mix in the thyme, chile and cider. Reduce the heat and simmer 15 minutes, or until the apples are just barely tender. Season to taste with salt and pepper.

Return the pork to the pan and spoon the apple mixture over it. Cook on low to medium heat until the meat is no longer pink in the center, 4 to 5 minutes. Divide the apple mixture among 4 plates. Arrange pieces of pork on top, spoon any remaining pan juices onto the meat and serve.

Makes 4 servings. Per serving: 282 calories, 9 g. total fat (2 g. saturated fat), 32 g. carbohydrate, 20 g. protein, 5 g. dietary fiber, 64 mg. sodium.

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