Yield: 6 servings; 4 points per serving
Cooking Spray
2 (3/4 pound) pork tenderloins
3/4 cup 1% lowfat milk (I use skim)
1 1/2 tablespoons flour, divided
3 tablespoons Dijon mustard
2 tablespoons dry white wine (or FF chicken broth)
1/4 cup nonfat sour cream
1/4 teaspoon ground black pepper
Pinch salt
Coat broiler pan with cooking spray. Place tenderloins on pan and bake at 375* for 30-35 minutes till meat thermometer reaches 160*. Or, coat grill rack with cooking spray and place tenderloins on grill over medium hot coals for 25-30 minutes.
Combine milk and 1 tablespoon of flour in a saucepan, stirring until smooth. Cook over medium heat, stirring constantly, until thickened. Stir in mustard and wine. Remove from heat. Combine remaining 1 ½ teaspoon flour with sour cream; add to milk mixture, stirring well. Stir in salt and pepper. Serve with tenderloins.
Yield: 2 servings; 5 points per serving
1/2 pound pork tenderloin, trimmed and cut crosswise into 4 pieces
1/4 fat-free, less sodium chicken broth
2 tablespoons ruby port (I’ve also used merlot) (or use chicken broth)
2 tablespoons cherry preserves
1/2 teaspoon corn starch
1/4 teaspoon salt
1/4 teaspoon coarsely ground black pepper
1/8 teaspoon ground cloves
2 teaspoons seasoned breadcrumbs
1 teaspoon olive oil
cooking spray
1 teaspoon chopped fresh parsley
Pound pork medallions to 1/2 inch thickness, using the palm of your hand.
Combine chicken broth and next 6 ingredients in a medium bowl; whisk until smooth.
Dredge pork in breadcrumbs. Heat oil in a nonstick skillet coated with cooking spray over medium-high heat. Add pork; cook 1 1/2 minutes on each side or until golden brown. Add broth mixture; cover, reduce heat, and simmer 8 minutes or until pork is done. Transfer pork to serving plates. Spoon cherry sauce over pork, and sprinkle evenly with parsley.
Yield: 4 servings; 3 points per serving
2 Tbsp finely chopped fresh rosemary
4 garlic cloves, minced
1 (1-lb) port tenderloin, trimmed
½ tsp salt
¼ tsp pepper
Cooking spray
Preheat oven to 475*
Combine rosemary and garlic. Make several ½-inch-deep slits in pork; place about half of rosemary mixture in slits. Rub pork with remaining rosemary mixture; sprinkle with salt and pepper. Place on jelly roll pan coated with cooking spray.
Bake for 30 - 45 minutes or until thermometer registers F 160 (slightly pink) or desired degree of doneness. Let stand 5 minutes; cut into ¼ inch slices.
Yield: 3-4 servings; 5 points per serving
1 lb pork tenderloin, trimmed of fat and silverskin
1 T flour
2 T brown sugar, divided
1/2 t salt
1/2 t ground cumin
1/4 t ground cardamom
1/8 t ground red pepper
1/4 c raisins
1/4 c orange juice
3 T balsamic vinegar
2 T capers
1 T olive oil
Cut pork crosswise into 12-16 pieces.
Combine flour, 1 T brown sugar, salt, cumin, cardamom, and red pepper. Rub mixture evenly over pork slices.
Combine raisins, 1T brown sugar, orange juice, balsamic vinegar and capers. Set aside.
Heat olive oil in non-stick skillet over medium high heat. Cook pork 2 minutes, turn and cook 1 minute more. Add raisin mixture and cook 1-2 more minutes till pork is done and mixture has thickened.
Yield: 4 servings; 4 points per serving
1 pound pork tenderloin, sliced into 4 portions (or pork loin chops)
1 teaspoon oil
Cooking spray
2 teaspoons minced bottled garlic
½ teaspoon black pepper
¼ teaspoon salt
½ cup beef broth
¼ cup dry red wine
2 tablespoons crumbled Gorgonzola or other blue cheese
Place the pork between 2 sheets of heavy duty plastic wrap; pound to 1 inch thickness using a meat mallet or rolling pin
Heat oil in a large skillet coated with cooking spray over medium-high heat. Combine garlic, pepper, and salt; rub over both sides of pork. Add pork to pan and cook 5 minutes on each side or until done. Remove pork from pan and keep warm.
Add broth and wine to skillet, scraping pan to loosen browned bits. Increase the heat to high, and cook until reduced to 1/3 cup (about 6 minutes). Spoon sauce over pork, sprinkle with cheese.
Yield: 4 servings; 4 points per serving
1/4 cup all purpose flour
1/4 tsp salt
1 pound pork tenderloin, trimmed, cut into 1/2 inch thick slices
1 T. light butter
cooking spray
3/4 cup Marsala or other red wine
1 large garlic clove, minced (i used 2)
1 tsp beef flavored bouillon granules (i used the bouillon paste)
1/2 tsp freshly ground black pepper
Combine flour and salt in a large, heavy duty zip lock bag. Add pork, seal bag & shake until pork is coated.
Melt butter in large non stick skillet coated with cooking spray over medium heat. Add pork, cook until browned, turning once. Remove from pan. Add wine, garlic, bouillon granules or paste, and pepper to pan. Bring to a boil. Reduce heat and simmer uncovered for 2 minutes.
Return pork to pan. Cover and simmer for 2 minutes or until sauce thickens. Serve over pasta, if desired.
Yield: 8 servings; 4 points per serving
2 lbs. boneless pork tenderloin chops, cut crosswise into 1/2 inch pieces
2 Tbs. unsalted butter
2 cups fresh mushrooms, sliced plus extra unsliced
1/4 cup onion, finely chopped
1 Tbs. plus 1 tsp. fresh rosemary, chopped or 2 tsp. dried, crushed
1/2 tsp. celery salt
2 cloves garlic, minced
2 Tbs. dry vermouth or sherry
Press each piece of pork to 1 inch thickness. Melt butter in a heavy nonstick skillet over medium heat. Sauté pork about 2 minutes per side. Remove from heat. Place cooked pork on a serving plate, reserving drippings. Keep warm.
Add next 5 ingredients and pepper to taste to reserved drippings in skillet. Cook over low heat about 2 minutes, stirring frequently. Add vermouth and stir to blend.
Return pork slices to skillet. Spoon mushroom mixture over slices. Cover and simmer 3-4 minutes.
Place pork slices and mushroom mixture on a serving plate.
Yield: 4 servings; 4 points per serving
1 lb. pork tenderloin
3 T seasoned bread crumbs
1 T grated Parmesan cheese
1 t salt
1/8 t pepper
Cooking oil spray
1 small onion, chopped
1 clove garlic, minced
Cut tenderloin crosswise into 8 slices, approximately 1-inch thick. Place each slice on its cut surface and flatten with heel of hand to 1/2 inch thickness.
Combine crumbs , parmesan cheese, salt and pepper; dredge pork slices to coat.
Heat large non-stick skillet coated with cooking oil spray over medium heat.
Add pork, onion, and garlic and sauté 8 to 10 minutes, turning pork once and stirring vegetables occasionally.
Yield: 6 servings; 4 points per serving
2 cups pineapple juice
1/2 cup white wine vinegar
2 tablespoons chipotle chiles, finely chopped
2 tablespoons lime juice
2 tablespoons fresh oregano, chopped OR 2 tsp. dried\par freshly ground black pepper, to taste
2 teaspoons kosher salt
1 tablespoon coarsely ground black pepper
2 tablespoons chili powder
24 ounces pork tenderloin
1 teaspoon olive oil
Combine first 3 ingredients in saucepan. Simmer until mixture is thick enough to coat back of spoon (30 to 40 minutes) stirring often. Remove from heat and add lime juice, oregano and pepper to taste.
Preheat oven to 400° F. In small bowl combine salt, pepper and chili powder. Rub tenderloins with mixture.
Heat oil in sauté pan until hot. Brown tenderloins. Transfer pan to oven and roast meat until internal temperature reaches 160° F. (about 12 minutes). Remove from oven, allow to rest for 5 minutes. Carve and serve with sauce.
Yield: 4 servings; 5 points per serving
1 pound pork tenderloin - cut into 8 crosswise pieces
2 teaspoons lemon pepper
1 tablespoon butter
1 tablespoon lemon juice
1 tablespoon Worcestershire sauce
1 teaspoon Dijon mustard
1 tablespoon minced fresh chives or parsley
Place each piece of tenderloin between 2 pieces of plastic wrap. Flatten slightly with heel of hand. Sprinkle surfaces of medallions with lemon pepper.
Heat butter in heavy skillet, cook tenderloin medallions 3-4 minutes on each side. Remove medallions to serving platter, keep warm.
Add lemon juice, Worcestershire sauce and mustard to skillet. Cook, stirring with pan juices, until heated through.
Pour sauce over medallions, sprinkle with chives or parsley and serve.
Yield: 4 servings; 4 points per serving
1/4 cup whole berry cranberry sauce
1/4 cup sugar free apricot preserves
2 pounds pork tenderloin
Spray crockpot with nonstick cooking spray. Mix together the cranberry sauce and the preserves in the crockpot until well blended.
Place the tenderloin in the crockpot and turn over to coat it with the mixture. Cover and cook on low 5-7 hours.
To serve, heat more equal amounts of cranberry sauce and preserves in a small saucepan till melted, and pour over meat.
Yield: 4 servings; 4 points per serving
1 (1-pound) pork tenderloin, trimmed
1 (7-ounce) can chipotle chiles in adobo sauce
1/2 cup finely chopped green bell pepper
1/2 cup chopped bottled roasted red bell peppers
2 tablespoons fresh Parmesan cheese
1 tablespoon brown sugar
4 garlic cloves, minced
Preheat oven to 375°.
Slice pork lengthwise, cutting to, but not through, other side. Open halves, laying pork flat. Slice each half lengthwise, cutting to, but not through, other side; open flat. Place plastic wrap over pork; pound to an even thickness using a meat mallet or rolling pin.
Remove 1 chile and 1 teaspoon sauce from can; reserve remaining chiles and sauce for another use. Finely chop chile. Combine chopped chile, 1 teaspoon sauce, and remaining ingredients in a small mixing bowl. Spread chile mixture over pork, leaving a 1/2-inch border around edges. Roll up pork, jelly roll fashion, starting with short side. Secure at 2-inch intervals with twine. Place pork on a baking sheet.
Bake at 375° for 30 minutes or until a meat thermometer registers 160°. Cover lightly with foil; let stand 5 minutes. Remove twine, and cut into 1/2-inch-thick slices.
CALORIES 175; FAT 4.9g; PROTEIN 25.3g; CHOLESTEROL 76mg; CALCIUM 49mg; SODIUM 145mg; FIBER 0.5g; IRON 1.7mg; CARBOHYDRATE 6.6g
Yield: 4 servings; 3.5 points per serving
1 pound pork tenderloin -- cut crosswise into 8 pieces
1 tsp. garlic salt
1/2 cup fat-free plain yogurt
1 Tbs. Dijon mustard
1 teaspoon Dijon mustard
1 teaspoon dill weed
1/2 tsp. sugar
Place each piece of pork between 2 sheets of plastic wrap and pound lightly with a mallet or other heavy flat object to flatten to 1/4 inch thickness.
Heat a heavy nonstick skillet over medium heat. Sauté pork 3-4 minutes per side or until cooked through. Transfer to a warm platter, season with garlic salt and pepper to taste on both sides.
Combine remaining ingredients in a bowl and mix well. (Make sauce earlier in day to allow flavors to blend.) Serve pork with sauce.
Yield: 8 servings; 5 points per serving
1 can (16 oz) crushed pineapple in juice
1 can (16 oz) tomato sauce
¼ c. tomato paste
½ c. onion, diced
½ c. packed brown sugar
¼ c. apple cider vinegar
2 T. Worcestershire sauce
1 clove garlic, minced
2 lb. lean pork tenderloin
Place pork in slow cooker. Mix all other ingredients and pour over pork.
Cook on low 8-10 hours or until meat is tender.