3 Simple pork dishes

Apple-rosemary-stuffed pork tenderloin. Apple-rosemary-stuffed pork tenderloin. Photo Credit: Marge Perry

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Marge Perry Newsday columnist Marge Perry

Marge Perry, Newsday's weekly 3 Simple columnist, also writes, broadcasts, teaches and speaks about cooking, food and nutrition. ...

TIP Pork should be tinged with pink when you first take it off the heat: It will continue cooking as it sits, and gets dry when overcooked.

APPLE-ROSEMARY-STUFFED PORK TENDERLOIN

2 large apples, peeled and cut into 1/4-inch dice

1 tablespoon fresh rosemary

1 tablespoon country Dijon mustard, plus extra for serving

2 cloves garlic, finely minced

1 teaspoon olive oil

1 pound pork tenderloin

1/2 teaspoon salt

1/8 teaspoon black pepper

1. Preheat oven to 450. Coat a baking sheet pan with cooking spray.

2. Heat the oil in a medium size nonstick skillet over medium high. Add the apples, rosemary, Dijon and garlic, stirring to completely combine. Cook, stirring occasionally, until the apples are soft, about 5 minutes. Remove from the heat and let cool slightly.

3. Make a cut lengthwise through the tenderloin 3/4 of the way through and open the meat up as though it were a book. Place a piece of plastic wrap over the meat and pound it until it is about 1/2-inch thick. Place the apple mixture in a log shape down the center of the tenderloin, pressing it in lightly with your hands to compact it slightly. Roll the meat lengthwise to enclose the filling. (You will need to overlap the meat). Tie in 1-inch intervals.

4. Sprinkle the pork on all sides with salt and pepper and roast in the center of the oven until a meat thermometer inserted in the center registers 150 degrees, about 25 to 28 minutes.

5. To serve, cut diagonally across in 1/2-inch slices. Serve with additional mustard. Makes 4 servings.

Nutritional analysis for each serving 196 calories, 22 g protein, 18 g carbohydrates, 3 g fiber, 4 g fat, 1 g saturated fat, 427 mg sodium

PORK CHOPS WITH MUSHROOM-MARSALA SAUCE

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4 tablespoons flour, divided

1/2 teaspoon dried thyme

1/2 teaspoon salt

1/4 teaspoon black pepper

4 (4-ounce) boneless center-cut pork chops

1 tablespoon olive oil

1/4 cup finely chopped shallots

2 cloves garlic, finely minced

12 ounces mushrooms, sliced (about 4 cups)

1 cup lower-sodium chicken broth

1/4 cup Marsala

1. Combine 3 tablespoons of the flour on a plate with the thyme, salt and pepper. Dredge the pork chops lightly on both sides in the flour; set aside. Add the remaining 1 tablespoon of flour to the flour mixture remaining on the plate and set aside.

2. Heat the oil in a large, nonstick skillet set over medium high. Add the pork chops and cook until nicely browned, about 4 minutes a side. Remove from pan.

3. Add the shallots, garlic and mushrooms to the pan and cook, stirring frequently, until they give off liquid and begin to soften, about 3 minutes. Sprinkle with the reserved flour and cook, stirring, until the flour is no longer visible, about 1 minute. Slowly stir in the broth and Marsala, and bring the mixture to a boil. Immediately reduce the heat; continue cooking and stirring until the sauce thickens, 2 to 3 minutes. Taste the sauce and add salt, if desired.

4. Return the pork chops to the pan, turning once, until they are heated through, about 2 minutes. Serve with the sauce spooned over the chops. Makes 4 servings.

Nutritional analysis for each serving 271 calories, 26 g protein, 13 g carbohydrates, 0 fiber, 10 g fat, 3 g saturated fat, 508 mg sodium

BROWN SUGAR-MUSTARD-CRUSTED PORK TENDERLOIN

1/2 teaspoon salt

1/4 teaspoon coarsely ground black pepper

2 tablespoons country-style Dijon mustard

1/2 teaspoon dry mustard powder

2 tablespoons brown sugar

1 tablespoon chopped fresh parsley

1 pound pork tenderloin

1. Preheat the oven to 425 degrees. Coat a shallow baking dish with cooking spray.

2. Combine the salt, pepper, Dijon, dry mustard, sugar and parsley in a bowl and rub the mixture over the entire surface of the pork. Place on the baking sheet and roast in the center of the oven 22 to 25 minutes, until a thermometer stuck in the center registers 150 degrees. Remove from oven and let sit 5 minutes before cutting across on the diagonal into 1/2-inch slices. Makes 4 servings.

Nutritional analysis for each serving 149 calories, 21 g protein, 8 g carbohydrates, 0 fiber, 3 g fat, 1 g saturated fat, 519 mg sodium

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