A quick, pork tenderloin is perfect for this weekend. The flavorful glaze combines honey, ginger, garlic and toasted sesame oil, which is available in most supermarkets.
A thick glaze can burn easily on the grill. My secret to keeping the crisp barbecue texture of the meat without turning it black is to place the meat on the grill without the glaze. After turning the meat, I spoon a small amount of the glaze over the cooked side. I spoon the remaining glaze on just after taking the meat from the heat. This way the full flavor of the glaze combines with the grilled meat.
If using a broiler, place the meat under the broiler for 6 minutes. Spoon about ¼ of the glaze on the cooked side and turn the meat over. Broil 6 minutes. Spoon the remaining glaze on the meat as soon as it is removed from the heat. (Be sure to preheat your broiler.)
Brown rice is flavorful and full of nutrients. Ordinarily, it takes 45 minutes to cook. Now that quick-cooking, brown rice is available in most markets, I find I use it more often.
This meal contains 525 calories per serving with 27 percent of calories from fat.
Fred Tasker's wine suggestion: A nice pinot noir would be just the thing for this sweet, spicy pork tenderloin.
Helpful Hints:
• A bottled low-fat vinaigrette can be used instead of the dressing recipe given.
• Canola oil can be substituted for toasted sesame oil.
Countdown:
• Preheat grill or broiler.
• Start rice.
• Make pork.
• Finish rice.
HONEY GINGER GLAZED PORK
2 tablespoons honey
1 tablespoon Dijon mustard
1 teaspoon toasted sesame oil
2 garlic cloves, crushed
1 tablespoon chopped fresh ginger or 1 teaspoon ground ginger
¾ pound pork tenderloin
Salt and freshly ground black pepper
Preheat grill. To make glaze, combine the honey, mustard, oil, garlic and ginger. Remove fat from pork and butterfly it by cutting the tenderloin almost in half lengthwise. Do not cut it all the way through. Open the pork flat and salt and pepper both sides. Place pork on grill; cook 6 minutes. Turn and spoon a little of the glaze on the cooked side. Grill 6 more minutes or until a meat thermometer reads 160 degrees. Remove pork from heat and spoon remaining sauce on top. Slice and serve. Makes 2 servings. Per serving: 335 calories, 42 grams protein, 19 grams carbohydrate, 9 grams fat, 3 grams saturated fat, 26 percent of calories as fat, no fiber, 133 milligrams cholesterol, 277 milligrams sodium.
BROWN RICE SALAD
½ tablespoon balsamic vinegar
1 tablespoon Dijon mustard
2 teaspoons canola oil
1 tablespoon water
Salt and freshly ground black pepper
1½ cups cooked brown rice
1¾ cups water
1 celery stalk, sliced
½ medium cucumber, peeled and cut into cubes (1 cup)
¼ cup chopped fresh mint
In a large mixing bowl, whisk the vinegar and mustard together; whisk in the oil and water. Add salt and pepper to taste. Add rice, celery and cucumber; stir to coat with dressing. Taste for seasoning and add more salt and pepper if needed. Sprinkle mint over top of rice. Makes 2 servings.
Per serving: 190 calories, 5 grams protein, 30 grams carbohydrate, 6.3 grams fat, 0.8 grams saturated fat, 30 percent of calories as fat, 2.3 grams fiber, no cholesterol, 216 milligrams sodium.
Shopping list:
Here are the ingredients you'll need for tonight's Dinner in Minutes.
To buy: ¾ pound pork tenderloin, 1 small piece fresh ginger or 1 bottle ground ginger, 1 small bunch celery, 1 medium cucumber, 1 small package fresh mint, 1 jar Dijon mustard, 1 bottle toasted sesame oil, 1 small jar honey and 1 package quick-cooking brown rice.
Staples: Garlic, balsamic vinegar, canola oil, salt and black peppercorns.
