Seared Pork Tenderloin with Creamy Polenta and Swiss Chard

Ingredients:

• 2 cups skim milk
• 3 ½ cups low-sodium fat free chicken broth
• ¾ cup quick-cooking polenta
• 1 (1 pound) pork tenderloin, visible fat removed and cut crosswise into 12 equal pieces
• 1 tablespoon plus 1 teaspoon olive oil
• 2 medium onions, halved and thinly sliced
• 1 bunch Swiss chard, stems cut into 1/2-inch pieces and leaves coarsely chopped
• 2 teaspoons sherry vinegar
• 2 teaspoons unsalted butter
• sea salt and freshly ground pepper to taste

Yield: 4 servings

Preparation:

Combine the milk, 2 ½ cups of the broth, and salt in a large saucepan over medium-high heat.

Bring to a boil, then very gradually whisk in the polenta.

Reduce the heat to low and allow to simmer, stirring occasionally, for 25 minutes.

 

Meanwhile, place a large skillet over medium-high heat.

Season the pork with salt and pepper.

Add 1 ½ teaspoons oil followed by the pork to the skillet and sear the pork on both sides, about 3 minutes total.

Transfer to a plate and repeat with the remaining pork, if needed.

 

Add the remaining 1 teaspoon oil followed by the onion, chard stems, and ¼ cup of the broth.

Simmer until the vegetables are tender, scraping the brown bits from the bottom.

Add the leaves of the chard and cook until wilted.

Reintroduce the pork to the pan along with the vinegar, remaining ¾ cup of broth, salt, and pepper.

Simmer until the pork is no longer pink in the middle, another 3 minutes.

 

Whisk the butter into the polenta.  Serve the pork and vegetables over the polenta and enjoy.

Per Serving:

• Calories:          368
• Protein:            33 g
• Carbohydrate:             4 g
• Total Fat:         11 g
• Sodium:           589 mg
• Fiber:  4 g