Dinner in Minutes: Tangy mustard sauce complements lean pork
By Linda Gassenheimer
Published: Tuesday, Jan. 22, 2013, 9:00 p.m.
A tangy, Dijon-mustard sauce flavors juicy, tender pork for this French-style dinner. Red peppers and tomatoes tossed with pasta complete this quick meal.
Dijon, a small town in the Burgundy area of France, is where this mustard originates.
For this recipe, the pork is butterflied for faster cooking, and the sauce takes minutes to make.
Linda Gassenheimer is a food writer for the Miami Herald..
Tomato and Red Pepper Pasta
4 ounces fusilli (corkscrew) pasta, (about 1¼ cups)
2 teaspoons olive oil
1 medium-size tomato cut into 1-inch cubes (about 1 cup)
1 small sweet red bell pepper cut into 1-inch pieces (about 1 cup)
1 teaspoon minced garlic
Salt and freshly ground black pepper
2 tablespoons chopped parsley, optional
Fill a large saucepan with 3 quarts of water and bring to a boil. Add the pasta and boil for 9 minutes.
Meanwhile, add the olive oil to a large, nonstick skillet and place over medium-high heat. Add the tomatoes, red pepper and garlic. Saute for 5 minutes. Remove the vegetables to a large bowl. When the pasta is cooked, drain it and add it to the bowl. Toss well, and season with salt and pepper. Sprinkle with parsley, if using, and serve with the pork.
Makes 2 servings.
Nutrition information per serving: 323 calories, 6 grams fat (1 gram saturated), 0 cholesterol, 10 grams protein, 58 grams carbohydrates, 7 grams dietary fiber, 20 milligrams sodium
¾ pound pork tenderloin
2 tablespoons Dijon mustard
2 tablespoons low-fat, plain yogurt
2 tablespoons reduced-fat mayonnaise
Olive oil cooking spray
Salt and freshly ground black pepper
Remove the visible fat from tenderloin, cut it almost in half lengthwise, and open it like a book. Cut it in half crosswise to make 2 portions.
Mix the mustard with the yogurt and mayonnaise, and set aside.
Coat the same skillet that is used for the pasta vegetables with olive oil spray. Place over medium-high heat and add the pork. Saute for 2 minutes, turn, season the cooked side with salt and pepper, and saute the uncooked side for 3 more minutes. A meat thermometer should read 145 degrees.
Remove the pork to a plate. Add the sauce to the skillet and stir to dissolve the brown bits. Spoon the sauce over the pork.
Makes 2 servings.
Nutrition information per serving: 275 calories, 11.3 grams fat (2 grams saturated), 108 milligrams cholesterol, 37 grams protein, 4 grams carbohydrates, 1 gram dietary fiber, 382 milligrams sodium
Any type of pasta can be used.
Boneless pork chops can be substituted for pork tenderloin.
To buy: ¾ pound pork tenderloin; 1 jar Dijon mustard; 1 container nonfat, plain yogurt; 1 small package fusilli pasta; 1 medium tomato; 1 small red bell pepper; 1 small bunch parsley (optional).
Staples: Olive oil, olive oil spray, reduced-fat mayonnaise, minced garlic, salt, black peppercorns.
Show commenting policy
TribLive commenting policy
You are solely responsible for your comments and by using TribLive.com you agree to our Terms of Service.
We moderate comments. Our goal is to provide substantive commentary for a general readership. By screening submissions, we provide a space where readers can share intelligent and informed commentary that enhances the quality of our news and information.
While most comments will be posted if they are on-topic and not abusive, moderating decisions are subjective. We will make them as carefully and consistently as we can. Because of the volume of reader comments, we cannot review individual moderation decisions with readers.
We value thoughtful comments representing a range of views that make their point quickly and politely. We make an effort to protect discussions from repeated comments either by the same reader or different readers.
We follow the same standards for taste as the daily newspaper. A few things we won't tolerate: personal attacks, obscenity, vulgarity, profanity (including expletives and letters followed by dashes), commercial promotion, impersonations, incoherence, proselytizing and SHOUTING. Don't include URLs to Web sites.
We do not edit comments. They are either approved or deleted. We reserve the right to edit a comment that is quoted or excerpted in an article. In this case, we may fix spelling and punctuation.
We welcome strong opinions and criticism of our work, but we don't want comments to become bogged down with discussions of our policies and we will moderate accordingly.
We appreciate it when readers and people quoted in articles or blog posts point out errors of fact or emphasis and will investigate all assertions. But these suggestions should be sent via e-mail. To avoid distracting other readers, we won't publish comments that suggest a correction. Instead, corrections will be made in a blog post or in an article.
- Penguins center Malkin won’t play tonight vs. Sharks
- Kovacevic: Got proof on Tomlin? Let’s hear it
- Schmotzer resigns high-paid administrative job with Baldwin-Whitehall
- Cecil police looking for hit-and-run driver
- Ex-Penguins winger Kennedy ‘emotional’ about return
- No charges in Florida State QB sex assault case
- Ex-Steeler WR Wallace: It was a ‘challenge’ for Haley to use me
- Dozens of workers strike outside Downtown fast-food locations
- Businessman stole $3 million to keep his company going, lawyer says
- Film about former Pirates pitcher Dock Ellis in prestigious festival
- Fights in gym at Perry Traditional Academy injure student