Metabolic Recipe Re-Make

Rosemary-Maple Pork Tenderloin
Sounds delicious, almost too delicious to be a "diet" recipe. There are many recipes that seem  "untastable" at first glance. Once you get the hang of a few substitution tricks, you be able to take almost ANY recipe and "Metabolic-ize".

We've taken one of Publix's Apron meals and re-made it into a recipe that still tastes wonderful without ruining your healthy eating habits. It's also just as easy and cost effective as the original.




Original Recipe:
Rosemary-Maple Pork Tenderloin
Serves 4 (1/4 serving size approx 4 oz)

 Ingredients
1 medium shallot, finely chopped
1 pork tenderloin (about 1 lb)
1/4 teaspoon kosher salt
1/4 teaspoon pepper
2 tablespoons canola oil
1/2 cup Marsala wine
8 oz pre-sliced baby portabellas
2 cups beef stock
1/2 cup maple syrup
3 sprigs fresh rosemary

Nutritional Information: Per 4 oz serving
CALORIES 420; FAT 11g; CARB 36g; PROTEIN 34g;

Steps
  1. Preheat large sauté pan on medium-high 2–3 minutes. Place oil in pan, then add pork; cook 4–5 minutes, turning occasionally, or until well browned. Remove pork from pan; cover to keep warm.
  2. Remove pan from heat and add Marsala. Stir in mushrooms and shallots; cook and stir 2–3 minutes or until wine has completely evaporated.
  3. Stir in beef stock, syrup, and whole rosemary sprigs. Return pork to pan; cover and cook 10–12 minutes, turning pork occasionally, or until pork is 145°F. (Remove pork from pan; transfer to cutting board. Let pork stand 5–10 minutes before slicing.)
  4. Continue to cook sauce 4–5 more minutes or until thickened. Slice pork into 1-inch-thick slices; top with mushroom sauce and serve.



Re-Made Recipe:
Rosemary-Maple Pork Tenderloin
Serves 4 (4 oz serving)

Ingredients
1 medium shallot, finely chopped
1 pork tenderloin (about 1 lb)
1/4 teaspoon kosher salt
1/4 teaspoon pepper
1 tablespoons canola oil
non-stick cooking spray
1/2 cup Marsala wine
8 oz pre-sliced baby portabellas
2 cups low-sodium beef stock
1/2 cup sugar-free maple flavored pancake syrup (Walden Farms)
3 sprigs fresh rosemary

Nutrition Information:
Calories 364, Fat 6.8g, Carbohydrate 10g, Protein 34g

Steps
  • Spray a large non-stick saute pan with non-stick cooking spray. Preheat large sauté pan on medium-high 2–3 minutes. Place oil in pan, then add pork; cook 4–5 minutes, turning occasionally, or until well browned. Remove pork from pan; cover to keep warm.
*If you spray a pan with non-stick cooking spray you can reduce the amount of oil used in a recipe. This reduces the amount of calories and fat.
  1. Remove pan from heat and add Marsala. Stir in mushrooms and shallots; cook and stir 2–3 minutes or until wine has completely evaporated.
  2. Stir in beef stock, syrup, and whole rosemary sprigs. Return pork to pan; cover and cook 10–12 minutes, turning pork occasionally, or until pork is 145°F. (Remove pork from pan; transfer to cutting board. Let pork stand 5–10 minutes before slicing.)
  3. Continue to cook sauce 4–5 more minutes or until thickened. Slice pork into 1-inch-thick slices; top with mushroom sauce and serve.

*Pay close attention to a brand's nutrition label. Nutrition values vary between brands. For our testing purposes, we used 1 lb trimmed lean pork tenderloin, store brand generic Marsala cooking wine, low-sodium reduced fat Swanson's beef stock, and Walden Farms sugar-free pancake syrup (maple flavored).*