Diabetes Quick Fix: Cider Pork with Autumn Squash
When I saw the markets filled with autumn colors and flavors, golden jugs of cider, green and orange squash and an array of colorful nuts, I was inspired to create this Cider Pork. It’s simple to make and I find the apple flavor enhances the pork and rosemary.
Helpful Hints:
—To save time, wash the squash but do not peel it.
—To quickly chop fresh rosemary, is to wash, dry and snip the leaves with a scissors right off the stem.
—You can use frozen uncooked squash or pumpkin cubes can. Simply saute the onions and add the frozen squash and cook until defrosted.
—Saute the squash and then let it finish cooking in the heat of the pan off the burner. This method allows the squash to develop its delicate texture while you prepare the rest of the meal.
Countdown:
—Make squash.
—While squash cooks, make pork.
CIDER PORK
¾ pound pork tenderloin
1 tablespoon fresh rosemary (or 2 teaspoons dried)
2 teaspoons olive oil
Salt and fresh ground black pepper
1 cup apple cider, divided use
Remove fat from pork. Butterfly pork by cutting in half lengthwise and opening like a book. Do not cut all the way though. Cut in half crosswise to make 2 pieces. Sprinkle with rosemary. Heat oil over medium-high heat in a nonstick skillet just big enough to snugly fit the pork. Brown pork on both sides, about 5 minutes total. Salt and pepper the cooked sides. Add cider to the skillet and bring to a simmer. Cover pan with a lid and cook on low for 10 minutes. Remove pork to a plate and raise heat to high.
Reduce liquid by half, then spoon sauce over pork.
Per serving: 305 calories, 11 g fat, 3 g saturated, 97 mg cholesterol, 35 g protein, 15 g carbohydrates, 1 g fiber, 75 mg sodium 13 g sugars. Exchanges/Choices: 4 lean meat, 1 fruit
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AUTUMN SQUASH
2 teaspoons olive oil
1 cup frozen, chopped onion
2 cups cubed acorn squash (½-inch cubes)
1 tablespoon broken walnuts
Salt and fresh ground black pepper
Heat oil in a medium saucepan over medium-high heat. Saute onions and squash, for 8 minutes, stirring several times. Add walnuts and saute 2 more minutes. Add salt and pepper to taste. Cover and remove from the heat. Let sit, covered, for at least 10 minutes or until ready to serve.
Per serving: 182 calories, 7 g fat, 1 g saturated, 0 mg cholesterol, 3 g protein, 30 g carbohydrates, 9 g fiber, 9 mg sodium, 12 g sugars. Exchanges/Choices: 1 ½ starch, 1 vegetable, 1 fat
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SHOPPING LIST
Produce:
1 bunch fresh rosemary or 1 jar dried rosemary
1 small acorn squash
Meat:
¾ pound pork tenderloin
Grocery:
1 small package walnuts
1 small bottle apple cider (8 ounces needed)
Staples:
Olive oil
Onion
Salt
Black peppercorns
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From “Mix’n’Match Meals in Minutes for People with Diabetes” by Linda Gassenheimer, published by the American Diabetes Association. Reprinted with permission from The American Diabetes Association. To order this book call 1-800-232-6733 or order online at http://store.diabetes.org
