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Diabetes quick fix: Pork Medallions with Red Berry Sauce and Mixed-Herb Angel Hair Pasta

By Linda Gassenheimer • Dec 4, 2017 at 7:00 AM

This Red Berry Sauce is simple and tangy and goes great with pork medallions. The sauce is thickened by pureeing cranberries in a blender or food processor. It’s a great way to use any leftover berries from Thanksgiving.

The pork medallions are made by cutting 1-inch slices from a pork tenderloin.

Delicate fresh angel hair pasta takes only a minute to cook. If it cooks too long, it will clump together and taste pasty. The secret to cooking it is to bring the water to a rolling boil in a large pasta pot and then add the angel hair. Lots of fresh herbs give the dish a fresh, garden flavor.

Helpful Hints:

— Dried angel hair pasta can be used instead of fresh. Boil it 3 minutes.

— A quick way to chop herbs is to snip them with a scissors.

— Be sure to heat your skillet to smoking before adding the meat. The pork will brown instead of steam when it is placed in the pan.

Countdown:

— Place water for pasta on to boil.

— Make pork recipe.

— Make pasta recipe.

Shopping List:

To buy: 3/4 pound pork tenderloin, 1 bottle cider vinegar, 1 bottle cranberry juice, 1 package fresh angel hair pasta, 1 package fresh cranberries, 1 bunch basil, 1 bunch chives

Staples: olive oil, honey, salt, black peppercorns

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PORK MEDALLIONS WITH RED BERRY SAUCE

Recipe by Linda Gassenheimer

3/4 pound pork tenderloin

1 teaspoon olive oil

Salt and freshly ground black pepper

1/4 cup cider vinegar

1/2 cup cranberry juice

1 tablespoon honey

1/2 cup fresh cranberries

Remove visible fat from pork. Cut pork into 1-inch slices to form round medallions. Heat oil in a nonstick skillet over medium-high heat until smoking. Brown pork medallions for 2 minutes. Turn and brown second sides for 2 minutes. Sprinkle salt and pepper to taste on cooked sides. Remove from pan. Lower heat to medium and add vinegar. Let simmer about 30 seconds, scraping up all of the brown bits in the pan while the liquid reduces. Add cranberry juice and honey. Stir to thoroughly combine. Add cranberries and return pork to pan. Gently simmer for 2 minutes. Turn pork and simmer another 2 minutes. Remove pork to individual plates. Pour sauce into a blender or food processor and blend until smooth. This takes a few seconds. Spoon the sauce over the pork.

Yield servings: 2

Per serving: 295 calories, 55 calories from fat, 6.1 g total fat, 1.5 g saturated fat, 3 g monounsaturated fat, 108 mg cholesterol, 95 mg sodium, 21.4 g carbohydrate, 1 g dietary fiber, 9.3 g sugars, 35.8 g protein

Exchanges: 1 1/2 fruit, 5 lean meat

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MIXED-HERB ANGEL HAIR PASTA

Recipe by Linda Gassenheimer

3 ounces fresh angel hair pasta (1 rounded cup cooked)

2 teaspoons olive oil

2 teaspoons cider vinegar

1 cup chopped fresh basil

1/2 cup snipped fresh chives

Salt and freshly ground black pepper

Fill a large saucepan with water and bring water to a boil. Add pasta and stir. Boil 1 minute. (If using dried angel hair pasta, boil 3 to 4 minutes.) Drain. Place in a bowl or back in the saucepan and add oil and vinegar. Toss well. Add basil, chives and salt and pepper to taste. Toss again.

Yield 2 servings

Per serving: 206 calories, 48 calories from fat, 5.3 g total fat, 0.8 g saturated fat, 3.4 g monounsaturated fat, 0 mg cholesterol, 3 mg sodium, 32.8 g carbohydrate, 2 g dietary fiber, 1.4 g sugars, 6.4 g protein

Exchanges: 2 starch, 1 fat

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(From “Mix ‘n’ Match Meals in Minutes for People with Diabetes” by Linda Gassenheimer, published by the American Diabetes Association. Reprinted with permission from The American Diabetes Association. Gassenheimer’s latest book is “Delicious One-Pot Dishes,” published by the American Diabetes Association. To order either book call 1-800-232-6733 or order online at www.shopdiabetes.org)

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©2017 Tribune Content Agency, LLC

Distributed by Tribune Content Agency, LLC.

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