Pork Medallions with Mustard Sauce

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.

Yield: 4 servings (serving size: 3 ounces)
Recipe from Oxmoor House

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Nutritional Information

Amount per serving
  • Calories: 160
  • Calories from fat: 0.0%
  • Fat: 4.7g
  • Saturated fat: 1.2g
  • Monounsaturated fat: 0.0g
  • Polyunsaturated fat: 0.0g
  • Protein: 24.9g
  • Carbohydrate: 2.4g
  • Fiber: 0.2g
  • Cholesterol: 74mg
  • Iron: 1.6mg
  • Sodium: 295mg
  • Calcium: 50mg

Ingredients

  • 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

Preparation

  1. 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. 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. 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
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