 Prep time: 10 minutes
Cook time: 20 minutes
2 tablespoons whole-wheat flour
1/2 teaspoon dried rubbed sage
1/4 teaspoon each salt, pepper and garlic powder
4 teaspoons olive oil, divided
1 pork tenderloin (about 1 1/4 pounds), trimmed if needed
1/2 cup reduced sodium or organic chicken broth
1/2 cup dry white wine, such as Chardonnay (or substitute with 1/2 cup apple juice + 1 teaspoon white wine vinegar)
2 teaspoons spreadable butter with canola oil (or substitute butter)
Stir together flour, sage, salt, pepper and garlic powder in a shallow dish or plate, and preheat a large skillet over medium heat. Slice pork crosswise into 3/4-inch thick medallions and arrange flat on a cutting board. Pound with a mallet to 1/2-inch thickness and coat pork in flour on all sides.
Add 2 teaspoons oil to the pan. Once the oil shimmers, place the pork in a single layer. You may need to divide the pork into two batches to avoid overcrowding the pan. Brown on one side for 2 to 3 minutes and turn to brown the other side. Remove pork onto a plate and scrape the brown bits up from the bottom of pan with a wooden spoon, putting them into the measured broth or wine. Add the remaining 2 teaspoons oil to pan and repeat the cooking procedure. Add the pork to the plate.
Remove pan from heat, add wine, place back on heat, and simmer for 4 minutes or until wine reduces down to a couple of tablespoons. Add broth and simmer 3 minutes or until reduced by half.
Remove from heat, swirl in butter, and add pork back to the pan to coat. Arrange pork on plates and spoon sauce on top.
Makes 4 servings
Nutritional Information per Serving:
Calories: 244 Fat: 8g Saturated Fat: 2g
Cholesterol: 68mg Sodium: 219mg Carbohydrates: 4g
Protein: 31g Fiber: 0.5g
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