Many families catch up every Sunday by sitting down to a delicious dinner. Some family members, however, may be looking to cut back on calories and salt. So here's a dish that's rich in flavor, but also healthy: Shitake and Cranberry Stuffed Pork Loin, from DIY's own Dr. Gourmet. With a modest 450 calories and 13 grams of fat per serving (and just over 400 mg of sodium), this is a considerable improvement over a traditional turkey dinner, which generally runs somewhere around 550 calories and 23 grams of fat per serving. But the real shocker is the sodium comparison: the turkey dinner has about 1800 mg of sodium, more than four times the amount in this pork loin dinner....
Shitake and Cranberry Stuffed Pork LoinIngredients: 2 tsp. grapeseed oil
2 1/2 lbs. shitaki mushrooms, sliced thin
2 large shallots (equal to about 1 cup), minced
1/2 cup dried cranberries
1/4 cup tawny port
1/2 cup chicken stock
1/4 tsp. salt
Fresh-ground black pepper
1 Tbsp. maple syrup
1 Tbsp. fresh rosemary leaves
1 1/5 lb. pork loin, well-trimmed Sauce: 1/4 cup tawny port
1/2 cup chicken stock
1/2 cup water
2 tsp. cornstarch Steps:
- In a large skillet, heat 1 teaspoon of the grapeseed oil over medium-high heat. Add the shitaki mushrooms and, tossing frequently, saute until they turn a dark roasted brown.
- While the mushrooms are cooking, heat the second teaspoon of grapeseed oil in a medium skillet over medium heat. Add the minced shallots and cook gently stirring frequently until they're soft and translucent. Add the cranberries, port, chicken stock, salt, pepper and maple syrup.
- Increase the heat slightly and cook until all but about 1 tablespoon of the liquid has evaporated. Remove from the heat and set aside to cool.
- When the mushrooms are done, fold them into the cranberry mixture. Add the rosemary and toss until well blended. Refrigerate at least 30 minutes.
- Preheat the oven to 400 degrees F.
- While the stuffing is cooling, trim the pork tenderloin of all excess fat. Stuff the pork loin using about 3/4 of the cranberry / shitaki mixture.
- Place a large non-stick skillet in the oven to heat. After about ten minutes, lightly spray with olive oil and add the pork loin to sear. This will require turning about every 4 minutes for the first 15 so as to sear the outside well.
- While the pork is roasting, place the remaining cranberry / shitaki mixture in a non-reactive sauce pan with the tawny port and 1/4 cup chicken stock over medium heat. When the sauce is simmering, reduce the heat to medium-low. As the sauce reduces, add the water about 2 tablespoons at a time.
- While the sauce is cooking, place the 2 teaspoons of cornstarch in the remaining 1/4 cup chicken stock and stir well until blended. Set aside.
- The roast will take about 45 minutes to cook to an internal temperature of 160 degrees F. When it's done, remove to a cutting board to rest for about 3 to 5 minutes.
- While the meat is resting, increase the heat under the sauce to medium and add the cornstarch / chicken stock mixture.
- Stir well to blend and thicken the sauce.
- Cut the pork loin into 6 slices of equal thickness, about an inch to an inch-and-a-half. Remove the trussing twine as you slice.
Serve over healthy, Yukon Gold Mashed Potatoes with the thickened sauce.
Serving size: 4 ounces
Servings: 6 Nutrition Facts:
Calories: 330
Calories from fat: 90
Total Fat: 10g - 15%
Saturated Fat: 3g - 15%
Cholesterol: 62mg - 21%
Sodium: 224mg - 9%
Total Carbohydrates: 25g - 8%
Dietary Fiber: 3g - 10%
Protein: 30g
Vitamin A: 67%
Vitamin C: 15%
Calcium: 3%
Iron: 20%
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