Rum-glazed pork gives taste of the Caribbean
This Caribbean dinner calls for the popular island ingredients of rum, black beans, rice and pork. Rum mixed with brown sugar and mustard makes a perfect glaze for pork. Pork tenderloin is low in fat and cooks quickly, but you could use spare ribs if you prefer. Flatten the pork tenderloin to about 2 inches thick for faster cooking. Try not to overcook the tenderloin; it has very little fat and will dry out quickly.
To shorten preparation time, use minced garlic in jars and diced onion. Both are found in the refrigerated section of the produce department.
Serve with a washed, ready-to-eat salad.
Helpful hints
■ Any type of rum can be used. You can buy miniature bottles or splits of rum, if you don’t have any on hand.
■ 1 medium garlic clove, crushed, can be used instead of minced garlic.
Countdown
■ Preheat broiler
■ Start pork.
■ While pork broils, mix sauce.
■ Prepare rice ingredients.
■ Finish pork.
■ Finish rice.
Shopping list:
To buy: 3/4 pound pork tenderloin, 1 small bottle or split of rum, 1 jar Dijon mustard, 1 container diced red onion or 1 red onion, 1 small jar minced garlic, 1 can reduced sodium black beans, 1 bottle reduced-fat vinaigrette dressing, 1 package microwaveable brown rice and 1 small bunch fresh cilantro.
Staples: brown sugar, salt and black peppercorns.
RUM-GLAZED PORK
Recipe by Linda Gassenheimer 3/4 pound pork tenderloin 1/4 cup brown sugar
1/4 cup rum
4 teaspoons Dijon mustard
Preheat broiler. Pound pork to 2 inches thick with a meat mallet or the back of a heavy skillet. Line a baking sheet with foil. Place pork on sheet and broil 5 inches from heat for 5 minutes. Turn and broil 5 minutes. Pork is done when meat thermometer reads 145 degrees.
Meanwhile, mix together brown sugar, rum and mustard. Bring to a boil, reduce heat and simmer 1 minute. Or heat in a microwave on high for 2 minutes or until sauce is hot. Slice pork and spoon sauce over top.
Yield 2 servings.
Per serving: 264 calories (14 percent from fat), 4 g fat (1.2 g saturated, 1.6 g monounsaturated), 108 mg cholesterol, 36 g protein, 1.2 g carbohydrates, 0.4 g fiber, 201 mg sodium
BLACK BEAN AND RICE SALAD
Recipe by Linda Gassenheimer 1/4 cup reduced-fat
vinaigrette 2 tablespoons diced red
Place dressing in a bowl and add the onion and garlic. Microwave rice according to package instructions. Measure 1 1/2 cups rice and reserve remaining rice for another time. Add to the bowl with the beans and cilantro. Toss well. Add salt and pepper to taste.
Yield 2 servings.
Per serving: 326 calories (10 percent from fat), 3.8 g fat (0.7 g saturated, 1.3 g monounsaturated), 2 mg cholesterol, 11.9 g protein, 62.1 g carbohydrates, 11.1 g fiber, 116 mg sodium. Linda Gassenheimer is the author, most recently, of "The 12-Week Diabetes Cookbook," "Delicious OnePot Dishes" and "Quick and Easy Chicken." Her website is dinnerinminutes.com. Follow her on Twitter @lgassenheimer.