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Middle Eastern Pork and Dried Fruit

(makes 2 entrees, 4 servings each)

210-ounce (300 g) boneless pork tenderloins
16dried apricots
1/2cup (72 g) dried no-sugar-added dried cherries
grated zest and juice of 2 lemons
2cups (480 ml) 98% fat-free, no-salt-added canned chicken broth
1medium onion, chopped
2large cloves garlic, minced
1/2teaspoon (2.5 ml) ground cinnamon
1/4teaspoon (1.75 ml) ground cumin
1/4teaspoon (1.75 ml) dried dill weed
  1. Trim off and discard any visible fat from the pork tenderloins. Place each in a 1-gallon plastic freezer bag. Add 8 apricots and 1/4 cup of the dried cherries to each bag.
  2. In a large bowl, combine remaining ingredients. Transfer half of the mixture to each of the plastic bags. Seal and freeze until firm.
  3. When ready to bake, thaw 1 bag. Preheat oven to 400°F ( °C), Gas Mark 6.
  4. Transfer pork and broth mixture to a baking dish and bake, uncovered, for 40 minutes, until an instant meat thermometer inserted into the pork registers 155°F. During cooking time, occasionally baste pork with the sauce.
  5. To serve, cut meat into thin slices and serve with the sauce.
Per serving:135 calories (17% calories from fat), 16 g protein, 3 g total fat (0.9 g saturated fat), 13 g carbohydrates, 2 g dietary fiber, 42 mg cholesterol, 42 mg sodium
Diabetic exchanges:2 lean protein, 1 carbohydrate (fruit)

 

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