While the pork roasts in its herb-enhanced Dijon glaze, you can prepare the brown rice flavored with orange marmalade that accompanies it. Steam some broccoli to serve on the side.

　　

Ingredients

Serves 4; 3 ounces pork and 1/2 cup rice per serving

　　2 tablespoons Dijon mustard (lowest sodium available)

　　1 tablespoon chopped fresh rosemary or 1 teaspoon dried, crushed

　　1 tablespoon chopped fresh oregano or 1 teaspoon dried, crumbled

　　2 teaspoons cider vinegar

　　1/4 teaspoon pepper

　　1 1-pound pork tenderloin, all visible fat discarded

　　1 1/4 cups Chicken Broth (page 50) or commercial fat-free, low-sodium chicken broth

　　2 tablespoons all-fruit orange marmalade

　　1 cup uncooked instant brown rice

　　

Step 1

Preheat the oven to 350°F.

　　

Step 2

In a small bowl, stir together the mustard, rosemary, oregano, vinegar, and pepper. Using a pastry brush or spoon, brush over the pork. Transfer the pork to an 8-inch square nonstick baking dish.

　　

Step 3

Roast for 40 to 45 minutes, or until the pork registers 150°F on an instant-read thermometer, or is slightly pink in the very center. Remove from the oven and let the pork stand in the baking dish for about 10 minutes to continue cooking. It will reach about 160°F. Slice the pork crosswise.

　　

Step 4

When you remove the pork from the oven, put the broth and marmalade in a medium saucepan and bring to a boil over high heat. Stir in the rice. Reduce the heat and simmer, covered, for 10 minutes, or until the liquid is absorbed and the rice is tender. Serve the pork slices on the rice.

　　

Nutrition information

Step 5

(Per serving)

　　

Step 6

Calories: 270

　　

Step 7

Total fat: 6.5g

　　

Step 8

Saturated: 2.0g

　　

Step 9

Trans: 0.0g

　　

Step 10

Polyunsaturated: 1.0g

　　

Step 11

Monounsaturated: 2.5g

　　

Step 12

Cholesterol: 75mg

　　

Step 13

Sodium: 219mg

　　

Step 14

Carbohydrates: 24g

　　

Step 15

Fiber: 1g

　　

Step 16

Sugars: 5g

　　

Step 17

Protein: 28g

　　

Step 18

Calcium: 18mg

　　

Step 19

Potassium: 438mg

　　

Dietary Exchanges

Step 20

1 starch

　　

Step 21

1/2 fruit

　　

Step 22

3 lean meat

　　American Heart Association Low-Salt Cookbook, 4th Edition