Makes: 4 servings
Serving Size: 3 ounces cooked meat with 1/4 cup sauce
Carb Grams Per Serving: 8
1 1 – pound pork tenderloin
1/4 teaspoon ground black pepper
3 tablespoons whole wheat flour
4 teaspoons olive oil
2 cloves garlic, minced
1/2 cup dry white wine or reduced-sodium chicken broth
2 teaspoons snipped fresh sage or 1/2 teaspoon dried sage, crushed
1 teaspoon snipped fresh rosemary or 1/4 teaspoon dried rosemary, crushed
1 cup reduced-sodium chicken broth
2 tablespoons water
1 tablespoon cornstarch
2 tablespoons snipped fresh parsley (optional)
Trim fat from meat. Cut meat into 1/2-inch slices. Place each slice between two pieces of plastic wrap. Using the flat side of a meat mallet, pound meat lightly until 1/4 inch thick. Remove plastic wrap. Sprinkle meat with pepper. Place flour in a shallow dish. Dip meat into flour, turning to coat evenly.
In a very large skillet, heat 2 teaspoons of the oil over medium-high heat. Add half of the meat to skillet. Cook about 4 minutes or until meat is browned, turning once halfway through cooking. Remove meat from skillet; cover and keep warm.
Add the remaining 2 teaspoons oil to skillet; cook the remaining meat as directed above. Remove from skillet; cover and keep warm.
For sauce: Add garlic to the same skillet; cook and stir for 30 seconds. Add wine, sage, and rosemary; cook and stir for 2 minutes. Add broth; return meat to skillet. Bring just to boiling. Cook, uncovered, for 2 minutes. In a small bowl, combine the water and cornstarch; stir into broth mixture. Cook and stir for 2 minutes more.
Transfer meat to serving plates; top with sauce. If desired, sprinkle with parsley.