Glycemic Index Cookbook For Dummies
Book image
Explore Book Buy On Amazon

Pork cutlets, chops, and tenderloins are all healthy, lean, low-glycemic cuts that you can add to your weekly menu for a little variety. The pork cutlets called for in this recipe are a thin cut of meat, so they cook quickly and take up the flavor of any sauce well.

To get an accurate read on a tenderloin’s temperature, use a meat thermometer (preferably an instant read variety) and test in the thickest part of the meat. You want to make sure your pork tenderloin is cooked to an internal temperature of 160 degrees to avoid trichinosis.

Low-Glycemic Pork Cutlets with Apricot Sauce

Preparation time: 5 minutes

Cooking time: 16 minutes

Yield: 6 servings

2 teaspoons plus 1 teaspoon extra-virgin olive oil

6 boneless pork loin cutlets, about 3/4-inch thick

1/4 teaspoon salt

Black pepper to taste

1 small onion, cut in half, thinly sliced

1 clove garlic, minced

1/2 cup apricot preserves

1/2 cup low-sodium chicken broth

2 tablespoons chopped fresh flat-leaf parsley

  1. In a large nonstick skillet, heat 2 teaspoons of olive oil over medium heat. Season the cutlets with the salt and pepper. When the oil is hot, add the pork and cook until lightly browned, or about 3minutes per side. Remove the pork from the skillet and set aside.

  2. In a medium saucepan, heat the remaining 1teaspoon of olive oil. Add the onion, and sauté it until tender, about 2 minutes. Add the garlic, and sauté for 1 minute. Then add the apricot preserves and broth, and bring the mixture to a boil. Reduce the heat, and simmer until the liquid is reduced by half, about 2 minutes.

  3. Return the pork cutlets to the skillet you browned them in, sprinkle them with parsley, and heat them through, about 5 minutes. Place the cutlets on a serving platter, and drizzle the apricot sauce evenly over each one.

Per serving: Calories 301 (From Fat 134); Glycemic Load 7 (Low); Fat 15g (Saturated 50g); Cholesterol 70mg; Sodium 168mg; Carbohydrate 18g (Dietary Fiber 1g); Protein 24g.

About This Article

This article is from the book:

About the book authors:

Meri Raffetto, RD, is a registered dietitian and recognized professional in the area of nutrition and wellness; she has been featured in Healthy Living Magazine and the Chicago Tribune. She is the founder and CEO of and author of The Glycemic Index Diet For Dummies.

Rosanne Rust, MS, RD, LDN, is a registered dietitian, freelance writer, and online weight-loss coach for Real Living Nutrition Services.

This article can be found in the category: