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Cajun Pork with Pasta Salad
Cajun Pork with Pasta Salad
Yield: Makes 4 main-dish servings (about 1-1/4 cups each)
This seasoned rub for pork has a unique blend of 9 herbs and spices. If you choose to grill the pork tenderloin, it can be grilled whole, rather than in slices.
Ingredients:
1boneless pork tenderloin (about 12 ounces), visible fat trimmed
Cajun Spice Rub (recipe follows)
Nonstick cooking spray
8ounces fresh or frozen, thawed sliced okra
1/2red bell pepper, sliced
1/2yellow bell pepper, sliced
1teaspoon minced jalapeño pepper*
1small onion, sliced
1/4cup fat-free reduced-sodium chicken broth
Salt and black pepper
8ounces bow tie pasta, cooked and kept warm
Preparation:
1.Cut pork into 1/4-inch-thick slices; coat all sides with Cajun Spice Rub.2.Spray large skillet with cooking spray. Heat over medium heat until hot. Cook and stir pork 2 to 3 minutes on each side until browned and no longer pink in center. Remove from skillet; set aside.3.Add okra to skillet; cook 3 to 5 minutes or until browned. Add bell peppers, jalapeño pepper, onion and chicken broth; bring to a boil. Reduce heat and simmer, covered, 3 to 5 minutes or until vegetables are crisp-tender. Add pork and cook 2 to 3 minutes. Season to taste with salt and black pepper.4.Place farfale on serving platter; spoon pork mixture over top and toss.
Nutritional Information:
Serving Size:
Protein
28 g
Fiber
2 g
Carbohydrate
55 g
Cholesterol
49 mg
Saturated Fat
1 g
Total Fat
5 g
Calories from Fat
11 %
Calories
373
Sodium
184 mg
Dietary Exchange:
Vegetable
2
Starch
3
Meat
2
Cajun Spice Rub
Yield: Makes about 2 tablespoons
Ingredients:
2teaspoons dried oregano leaves
1teaspoon dried thyme leaves
1teaspoon garlic powder
1/2teaspoon paprika
1/2teaspoon dry mustard
1/4teaspoon dried cumin
1/4teaspoon ground allspice
1/4teaspoon ground red pepper
1/4teaspoon black pepper
1/4teaspoon salt
Preparation:
1.Combine all ingredients in small bowl.
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Next: Cajun Red Beans and Rice, Cajun Salmon, Cajun Sausage and Rice, Cajun Shrimp Pasta, Cajun Shrimp Salad,
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