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Pork Medallions with Mustard Sauce

Yield 4 servings (serving size: 3 ounces)
You can change the flavor of the pork by substituting different flavors of mustard. Except for honey mustard, most mustards contain a negligible amount of carbohydrate.


  • 1 (1-pound) pork tenderloin
  • Cooking spray
  • 1 teaspoon vegetable oil
  • 1/2 cup fat-free milk
  • 2 tablespoons Dijon mustard
  • 3 green onions, sliced

Nutrition Information

  • calories 160
  • caloriesfromfat 0.0 %
  • fat 4.7 g
  • satfat 1.2 g
  • monofat 0.0 g
  • polyfat 0.0 g
  • protein 24.9 g
  • carbohydrate 2.4 g
  • fiber 0.2 g
  • cholesterol 74 mg
  • iron 1.6 mg
  • sodium 295 mg
  • calcium 50 mg

How to Make It

  1. Trim fat from pork. Cut pork into 1-inch-thick slices. Place slices between 2 sheets of heavy-duty plastic wrap, and flatten to 1/2-inch thickness, using a meat mallet or rolling pin.

  2. Coat a large nonstick skillet with cooking spray; add oil, and place pan over medium-high heat until hot. Add half of pork, and cook 3 minutes on each side or until browned. Remove from pan; set aside, and keep warm. Repeat procedure with remaining half of pork.

  3. Reduce heat to low; add milk to pan, stirring constantly, scraping pan to loosen browned bits. Stir in mustard and green onions. Return pork to pan; cover and cook 2 minutes, turning to coat with sauce.

  4. carbo rating: 2

The Complete Step-by-Step Low Carb Cookbook