Flat-Belly Diet: Pork Tenderloin Stuffed with Wild Rice and Dried Blueberries - dummies

Flat-Belly Diet: Pork Tenderloin Stuffed with Wild Rice and Dried Blueberries

By Erin Palinski-Wade, Tara Gidus, Kristina LaRue

This recipe for Pork Tenderloin with a Wild Rice and Dried Blueberry Stuffing is a satisfying main dish for your flat-belly diet. Keep your portions in check with protein foods. Because they’re filling, you’ll be less likely to overindulge in too many carbs or fats. By making your plate one-quarter lean proteins, you keep your plate balanced with adequate whole grains, fruits, vegetables, and healthy fats.

Prep time: 2-1/2 hours

Cook time: 35 minutes

Yield: 4 servings

Wild Rice and Dried Blueberry Stuffing (recipe follows)

16 ounces pork tenderloin

1/2 tablespoon fresh oregano

1/2 tablespoon Dijon mustard

1/2 teaspoon kosher salt

1/4 teaspoon pepper

2 tablespoons olive oil

2 cups watercress, stems removed

1 cup endive, shredded

1/2 cup Fuji apple, cored and cut into thin, long strips

  1. Clean off any silver skin from the pork tenderloins, and slit the pork lengthwise without cutting all the way through. Slit each side again so you’re opening the tenderloins like a book.

  2. Season the pork with the oregano, mustard, salt, and pepper. Stuff the pork gently with the Wild Rice Dried Blueberry Stuffing, and tie as you would a roast. Season again and set aside in the refrigerator for 2 hours, allowing the flavors to develop.

  3. Preheat the oven to 400 degrees F. In a large sauté pan, add the olive oil and heat on medium-high. Add the pork to the pan and sear the pork on all sides to create a nice color. Remove the pork from the pan with tongs and place it on a rack on a sheet pan.

  4. Roast for 10 minutes, or until the internal temperature of the fork (as measured with a meat thermometer) reaches 140 to 160 degrees F. Remove from the oven and let rest in a warm area for at least 8 minutes before slicing.

  5. Slice the pork and serve.

Wild Rice and Dried Blueberry Stuffing

1-1/2 tablespoons olive oil

1-1/2 tablespoons shallots, diced

1/2 cup onions, diced

1/4 cup celery, small dice

1/2 tablespoon garlic, minced

1 small bay leaf

1/2 teaspoon dried thyme leaves

1/4 cup white wine

1/2 cup wild rice, cooked

1/2 cup dried blueberries

1/4 cup Granny Smith apple, grated

1/2 tablespoon tarragon, minced

  1. In a large sauté pan, heat the olive oil. Add the shallots, onion, celery, garlic, bay leaf, and thyme, and cook until soft over medium-low heat, about 15 minutes. You want a deep caramelization of the vegetables.

  2. Add the white wine, turning up the heat to medium and cooking until the pan is near dry and the wine has almost completely cooked off.

  3. In a large bowl, combine the wild rice, blueberries, apple, and tarragon. Remove the pan from the heat and pour the contents of the pan into the large bowl. Stir well. Chill and set aside. Remove the bay leaf before stuffing.

Per serving: Calories 462 (From Fat 137); Fat 15g (Saturated 3g); Cholesterol 74mg; Sodium 444mg; Carbohydrate 49g (Dietary Fiber 13g); Protein 31g.

Note: This recipe is with reproduced with permission from The U.S. Highbush Blueberry Council.