Featured Recipe: Pork Pizzaioli with Arugula and White Bean Salad


Copyright Linda Gassenheimer

A Neapolitan pizza-style sauce over tender, juicy pork makes a quick and simple dinner.  The combination of tomato, olive and garlic on the pork pairs beautifully with the earthiness of the beans and the surprising bite of peppery arugula in the White Bean Salad.

Butterflying the pork by cutting it almost in half lengthwise helps cook the pork in under 10 minutes.

Recipes

PORK PIZZAIOLI

1/2 cup low-sodium pasta sauce

6 pitted black olives, cut in half

2 teaspoons minced garlic

Several drops hot pepper sauce

Salt and freshly ground black pepper

3/4 pound pork tenderloin

Olive oil spray

Place pasta sauce, olives and garlic in a microwave-safe bowl.  Cover and microwave on high 1 minute, or place in a medium-size saucepan and simmer 2 minutes or until heated through.  Add the hot pepper sauce and salt and pepper to taste to the warmed sauce. Cove and remove from heat while pork cooks.

Cut pork almost in half lengthwise.  Do not cut all the way through.  It should open like a book.  Heat a medium-size nonstick skillet over medium-high heat and spray with olive oil spray.  Add the pork.  Brown 2 minutes.  Turn pork over and brown second side 2 minutes.  Add salt and pepper to taste to the cooked side.  Lower heat to medium, cover with a lid and cook for 4 additional minutes.  A meat thermometer should read 160 degrees.  Remove from the skillet, cut in half to make 2 portions, and spoon sauce on top.  Makes 2 servings.

ARUGULA AND WHITE BEAN SALAD

2 slices whole grain bread

3 cups arugula

1 cup rinsed and drained canned navy beans

3 tablespoons reduced-fat Italian salad dressing

Salt and freshly ground black pepper

Toast bread.  While bread toasts, wash and drain arugula.  Place in a bowl and add the beans and dressing.  Toss well.  Add salt and pepper to taste and toss again. Serve with bread on the side.

Nutrition Information

PORK PIZZAIOLI:Per serving: 276 calories (26 percent from fat), 8.0 g fat (2.0 g saturated, 3.5 g monounsaturated), 109 mg cholesterol, 37.3 g protein, 11.8 g carbohydrates, 2.2 g fiber, 205 mg sodium. ARUGULA AND WHITE BEAN SALAD:Per serving: 241 calories (12 percent from fat), 3.3 g fat (0.5 g saturated, 0.8 g monounsaturated), 1.5 mg cholesterol, 14.2 g protein, 40.2 g carbohydrates, 9.1 g fiber, 132 mg sodium.

Shopping List

To buy: 1 bottle low-sodium pasta sauce, 1 container pitted black olives, 3/4 pound pork tenderloin, 1 loaf whole grain bread, 1 package arugula, 1 can navy beans and 1 bottle  reduced-fat Italian salad dressing.

Staples: Olive oil spray, hot pepper sauce, minced garlic, salt and black peppercorns.

 

Helpful Hints

  • Four medium garlic cloves, crushed, can be used instead of minced garlic
  • Cannellini beans can be used instead of navy beans.
  • Any type of reduced fat salad dressing can be used.
  • Minced garlic can be found in jars in the produce section of the market.

Countdown:

  • Start pork.
  • Make salad while pork cooks.
  • Finish pork.