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Pork Medaillons with Cajun Rice

Yield 3 servings.

Ingredients

  • 1 (3/4-pound) pork tenderloin
  • 1 teaspoon Creole seasoning, divided
  • Vegetable cooking spray
  • 1/2 cup finely chopped sweet red pepper
  • 1/2 cup finely chopped green pepper
  • 1/2 cup finely chopped carrot
  • 1/2 cup finely chopped celery
  • 1/2 cup finely chopped onion
  • 2 cloves garlic, minced
  • 1 cup long-grain rice, uncooked
  • 2 1/4 cups canned no-salt-added beef broth, undiluted
  • 1 bay leaf
  • Chopped fresh parsley (optional)
  • Hot sauce (optional)

Nutrition Information

  • calories 400
  • caloriesfromfat 9 %
  • fat 3.8 g
  • satfat 1.2 g
  • monofat 1.4 g
  • polyfat 0.6 g
  • protein 29.6 g
  • carbohydrate 59.4 g
  • fiber 0.0 g
  • cholesterol 74 mg
  • iron 0.0 mg
  • sodium 483 mg
  • calcium 0.0 mg

How to Make It

  1. Trim fat from tenderloin. Cut tenderloin crosswise into 1-inch-thick slices. Place between 2 sheets of heavy-duty plastic wrap; flatten to 1/2-inch thickness. Sprinkle with 1/2 teaspoon Creole seasoning.

  2. Coat a large nonstick skillet with cooking spray. Add pork; cook over medium-high heat 3 minutes on each side or until browned. Remove from skillet, and keep warm.

  3. Coat skillet with vegetable cooking spray; place over medium-high heat until hot. Add red pepper and next 5 ingredients; saute 8 to 10 minutes or until tender. Add rice; stir well. Add beef broth, bay leaf, and remaining 1/2 teaspoon Creole seasoning; bring to a boil. Cover, reduce heat, and simmer 20 minutes or until rice is tender and liquid is absorbed.

  4. Return pork to skillet; remove from heat. Cover and let stand 5 minutes before serving. Remove and discard bay leaf. If desired, sprinkle with parsley, and serve with hot sauce.

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