Cook to your health: Skillet Pork and Peppers
If you like traditional Italian-style sausage and peppers, you will love this dish. Pork tenderloin is coated with a sausage rub and then seared to perfection with sweet onions and a rainbow of bell peppers. Pepperoncini finishes the dish, adding a tangy, pickle-like flavor to complement the Italian seasonings and sauteed vegetables.
1/2 teaspoon salt
3/4 teaspoon black pepper
2 teaspoons fennel seeds, crushed
2 teaspoons oregano
1 teaspoon garlic powder
1 tea spoon paprika
1pound pork tenderloin
1 tablespoon olive oil, divided
2 cups yellow onion (about 1 large), cut into 1/4-inch slices
3 garlic cloves, minced
2 medium green bell peppers, cut into 1/2-inch slices
1 medium red or yellow bell pepper, cut into 1/2-inch slices
1 teaspoon fresh rosemary, chopped
2 tablespoons sweet vermouth or water
1/4 cup pickled pepperoncini, cut into thin slices
1. Mix the first six ingredients (salt through paprika) in a small bowl. Cut the pork into 12 equal slices (about 1/2- to 3/4-inch wide each). Coat the pork thoroughly with the spice rub.
2. Heat 2 teaspoons of the oil in a large saute pan over medium high heat. Add the pork to the skillet and sear for two minutes on each side or until browned (the middle will be pink). Transfer the slices to a plate and set aside.
3. Add the remaining teaspoon of olive oil to the pan, reduce heat to medium and add the onion and garlic. Saute for three minutes or until browned and slightly softened. Add the bell peppers, rosemary and vermouth, and cook for seven to eight minutes, turning the peppers until they are crisp tender. Add the pepperoncini and cook for one minute.
4. Return the pork to the pan, reduce heat to low, cover and cook for five minutes or until peppers are tender and pork is thoroughly cooked.
Nutrition info per serving
(Three pieces of pork plus peppers): Calories 250 Carbohydrate 13g (Sugars 7g) Total Fat 10g (Sat Fat 2.5g) Protein 25g Fiber 3g Cholesterol 75mg Sodium 380mg Food Exchanges: 31/2 Lean Meat, 2 Vegetables Carbohydrate Choices: 1
Weight Watchers point comparison: 6
— Recipe reprinted with permission from EAT MORE OF WHAT YOU LOVE: Over 200 Brand-New Recipes Low in Sugar, Fat, and Calories © 2012 by Marlene Koch, Running Press, a member of Perseus Book Group.