Here’s an easy weeknight meal. Just assemble the ingredients and let the oven do the rest. I cut the pork tenderloin into small streaks and placed them on a sheet pan with baby kale and butternut squash. It all bakes for 10 minutes.
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A big help is that you can buy butternut squash cubes ready made in the produce section of the market. I added a little cornstarch to the pork sauce. It helps the sauce coat the pork.
HELPFUL HINTS:
Frozen butternut squash cubes can be used instead of fresh.
Wine vinegar can be used instead of balsamic vinegar.
COUNTDOWN:
Preheat the oven to 400 degrees.
Prepare all ingredients and add to sheet pan.
Add sheet pan to oven.
SHOPPING LIST:
To buy: 3/4 pound pork tenderloin, 1 bottle balsamic vinegar, 1 jar whole grain mustard. 1 bottle honey, 1 container corn starch, 1 package butternut squash cubes, 1 small container baby kale, 1 bottle reduced fat oil and vinegar dressing, 1 can vegetable oil spray, and 1 bottle smoked paprika.
Staples: Canola oil, salt and black peppercorns.
Sheet Pan Pork with Autumn Vegetables
Yields 2 servings, recipe by Linda Gassenheimer.
3/4 pound pork tenderloin
2 tablespoons balsamic vinegar
2 tablespoons whole grain mustard
2 tablespoon honey
1 tablespoon canola oil
1 teaspoon cornstarch
Vegetable oil spray
2 cups butternut squash cubes
4 cups baby kale stems removed and cut into 2-inch pieces
4 tablespoons reduced fat vinaigrette dressing
2 teaspoons smoked paprika
Salt and freshly ground black pepper
DIRECTIONS
Preheat oven to 400 degrees. Adjust the oven rack to the middle position.
Remove visible fat from the pork and cut into 1-inch slices. Press the slices down with a meat bat or heavy skillet to 1/2-inch thick.
Mix the balsamic vinegar, mustard, honey, oil and cornstarch together on a large plate. Add the pork slices and turn to coat all sides.
Spray a sheet pan with vegetable oil spray. Place the pork steaks on one side of the sheet pan and spoon any extra sauce on top.
Add the butternut squash cubes and kale to the other side of the sheet pan. Cover the vegetables with aluminum foil.
Place the sheet pan on the middle shelf in the oven. Roast for 10 minutes. A meat thermometer should read 145 degrees.
Remove sheet pan from the oven, remove the foil and spoon the vinaigrette dressing over the vegetables. Sprinkle with the smoked paprika and salt and pepper to taste.
Divide the pork and vegetables into two portions and serve on two dinner plates.
Per serving: 516 calories (31 percent from fat), 17.5 g fat (2.2 g saturated, 8.1 g monounsaturated), 110 mg cholesterol, 42.5 g protein, 54.8 g carbohydrates, 6.5 g fiber, 335 mg sodium.
Linda Gassenheimer is the author of over 30 cookbooks, including her newest, “The 12-Week Diabetes Cookbook.” Listen to Linda on www.WDNA.org and all major podcast sites. Email her at Linda@DinnerInMinutes.com.
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