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Sausage and Chicken Gumbo
Contrary to popular belief, Southern cuisine does not have to involve frying everything (but it helps in many cases). Learn the secrets of country cooking with our Southern recipes. Y'all enjoy.
Spicy Caribbean Pork Medallions
Yield: Makes 2 servings
Ingredients:
6
ounces pork tenderloin
1
teaspoon Caribbean jerk seasoning
Olive oil cooking spray
1/3
cup pineapple juice
1
teaspoon brown mustard
1/2
teaspoon cornstarch
Preparation:
1.
Cut tenderloin into 1/2-inch-thick slices. Place each slice between 2 pieces of plastic wrap. Pound to 1/4-inch thickness. Rub both sides of pork pieces with jerk seasoning.
2.
Lightly spray large nonstick skillet with cooking spray; heat over medium heat until hot. Add pork. Cook 2 to 3 minutes or until no longer pink, turning once. Remove from skillet. Keep warm.
3.
Stir together pineapple juice, mustard and cornstarch until smooth. Add to skillet. Cook and stir over medium heat until mixture comes to a boil and thickens slightly. Spoon over pork.
Nutritional Information:
| Serving Size: 1/2 of total recipe | |
| Fiber | <1 g |
| Carbohydrate | 7 g |
| Cholesterol | 49 mg |
| Saturated Fat | 1 g |
| Total Fat | 3 g |
| Calories from Fat | 23 % |
| Calories | 134 |
| Protein | 18 g |
| Sodium | 319 mg |
Dietary Exchange:
| Meat | 2 |
| Fruit | 1/2 |
This recipe appears in:
Island
