Pork with pineapple salsa

By request, I’m going to post some recipes which we have started making since my heart attack. These are designed to be 1) low in saturated fats and 2) low in sodium.


1 can (20 oz) unsweetened pineapple tidbits
1 pork tenderloin (1 1/4 lbs)
3 Tablespoons brown sugar, divided
2 Tablespoons Dijon mustard
1 teaspoon ground ginger
1/3 cup finely chopped sweet red or green pepper (we use green)
1/4 cup chopped green onions
1/4 teaspoon paprika
1/8 teaspoon crushed red pepper flakes (optional but we always use this)


Drain pineapples, reserving 1/4 cup juice. Set aside 1 cup of pineapple (save remaining pineapple for another use)

Place the pork on a rack in a shallow roasting pan. Combine 2 Tb brown sugar, mustard and ginger. Spread half of this mixture over the pork.

Bake, uncovered, at 450 for 15 minutes.

Spread with remaining brown sugar mixture. Bake 15-20 minutes or until meat thermometer rads 160 degrees.

Meanwhile, for salsa, combine the green or red pepper, onions, pepper flakes (if desired), remaining brown sugar and reserved pineapple and juice in a bowl.

Let pork stand for five minutes before slicing. Serve with salsa; we generally spoon the salsa over the top of the pork.

Nutritional facts: Serving size 4 oz of pork with 1/4 cup salsa
Calories: 259, Fat: 6g, Saturated fat: 2g, Cholesterol: 84mg, Sodium: 255mg, Carbohydrate: 19g, Fiber: 1g, Protein: 31g

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