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Lowfat-Orzo-Stuffed Pork Tenderloin

Source of Recipe

Schmitty


List of Ingredients

Makes 4 Servings
Serving Size: 2 slices

1 (1 1/4-pound) pork tenderloin
3/4 cup low-salt chicken broth
1/4 cup uncooked orzo (rice-shaped pasta)
3 tablespoons chopped red bell peppers
2 tablespoon chopped green onions
1 tablespoon grated Parmesan cheese
1 tablespoon dried italian seasoning
1/2 teaspooon crushed red pepper flakes
1 tablespoon brown sugar
Salt and pepper to taste
Cooking spray



Recipe

Preheat oven to 350 degrees. Bring broth to a boil in a small saucepan. Add orzo, and cook 7 minutes or until liquid is absorbed. Remove orzo from heat, and stir in bell peppers, green onions, and cheese. Set orzo mixture aside.
Trim fat from pork and slice lengthwise, cutting to, but not through the other side. Open the halves and lay flat. Place plastic wrap over pork and flatten to an even thickness using a meat mallet or rolling pin. Spread orzo mixture over pork, leaving a 1/2-inch margin around outside edges. Roll, starting with short side. Secure at 2-inch intervals with heavy string. Combine brown sugar, Italian seasoning and crushed red peppers and rub over pork roll.
Place pork on a broiler pan sprayed with cooking spray; insert a meat thermometer into the thickest part of pork. Bake at 350 degrees for 45
minutes or until thermometer registers 160 degrees (slightly pink). Cover with foil; let stand 15 minutes before slicing. Cut pork roll into 8 slices and serve.
Per serving: Calories: 233 Total fat: 6 grams
Saturated fat: 2 grams Cholesterol: 93 mg
Sodium: 104 mg Carbohydrate: 11 grams
Protein: 34 grams Dietary fiber: trace
Points: 5