1 pound pork tenderloin
1/2 teaspoon black pepper
1/4 teaspoon salt
2 teaspoons olive oil, divided
Cooking spray
1 tablespoon bottled minced garlic
1/2 cup dry red wine
1/2 teaspoon dried rosemary, crumbled
2 tablespoons tomato paste
3/4 cup fat-free, less-sodium chicken broth
1/4 cup orange juice
Trim fat from pork, and cut crosswise into 1-inch-thick pieces. Place each piece between 2 sheets of heavy-duty plastic wrap; flatten each piece to 1/2-inch thickness using a meat mallet or rolling pin. Sprinkle both sides of pork with pepper and salt.
Heat 1 teaspoon oil in a 9-inch cast-iron skillet coated with cooking spray over medium-high heat. Add pork; cook 3 minutes on each side or until done. Remove pork from pan; set aside.
Heat 1 teaspoon oil in pan. Add garlic; sauté 45 seconds. Stir in wine and rosemary, scraping pan to loosen browned bits. Add tomato paste; cook 2 minutes. Stir in broth and orange juice; cook until thick (about 6 minutes). Serve pork with sauce.
Yield: 4 servings (serving size: 3 ounces pork and 1/4 cup sauce).
CALORIES 195 (25% from fat); FAT 5.4g (sat 1.3g, mono 3g, poly 0.6g); PROTEIN 25.2g; CARB 5.4g; FIBER 0.6g; CHOL 74mg; IRON 2.2mg; SODIUM 302mg; CALC 27mg