Nutrition Facts| Serving Size | ½ of recipe | | Calories | 229 | | Total Fat | 11 g | | Saturated Fat | 2.5 g | | Sodium | 381 mg | | Total Carbohydrate | 5 g | | Dietary Fiber | 0.5 g | | Protein | 26 g |
Ingredients and Preparation| Ingredients | Measures |
|---|
| All-purpose flour | 1 tablespoon | | Pork tenderloin, cut diagonally into ¼ to ½-inch slices | ½ pound | | Olive oil | 1 tablespoon | | Garlic clove, minced | 1 | | Reduced-sodium chicken broth | ½ cup | | Capers, drained | 1 tablespoon | | Juice of ½ lemon |
Directions - Spread out flour on a plate or shallow dish. Coat the pork with the flour, shaking off excess flour.
- Heat oil in a large skillet over medium-high heat. Add the pork to the pan (working in batches, if necessary) and cook about 2-3 minutes per side, until cooked through and golden brown. Remove pork from pan, cover, and set aside.
- Reduce heat to medium, add the garlic to the pan, and cook 1-2 minutes, until fragrant. Return heat to medium-high, add the chicken broth, and cook for about five minutes, scraping brown bits off the bottom of the pan with a wooden spoon.
- Stir in the capers and lemon juice, pour the sauce over the pork, and serve.
Exchanges
3 lean meats; 1.5 fats |