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Now browsing: Hometown News > Columnist Archives > Cooking - The Seasoned Chef

Healthy twist on a great southern dish
Rating: 2.96 / 5 (193 votes)  
Posted: 2008 Jan 04 - 02:55

Roasted pork tenderloin with peach barbecue sauce, baked Yukon gold Cheddar fries and garlic broccoli

Makes 4 servings

1.75 to 2 pounds pork tenderloin, center cut

3 tablespoons olive oil

1 teaspoon salt

1 teaspoon paprika

1/2 teaspoon white pepper

1/2 teaspoon garlic powder

Coat the pork with a mixture of olive oil and the dry ingredients and marinate for eight hours.

Barbecue sauce

2 peaches, peeled and sliced

1 yellow onion, chopped

1 cup water, filtered

3/4 cup ketchup

1 tablespoon Worcestershire sauce

1/2 tablespoon cider vinegar

1 tablespoon honey

Salt and pepper to taste

Yukon Cheddar fries

2 1/2 to 3 pounds Yukon gold potatoes, cleaned and cut into wedges

4 ounces Cheddar cheese, shredded

Salt and pepper to taste

Garlic broccoli

2 pounds of broccoli spears

2 tablespoons olive oil

1 tablespoon garlic, chopped

3/4 cup chicken stock

Salt and pepper to taste

First we will start with the fries because they take the longest.

Clean and cut your potatoes in half, then cut each half into 3 to 5 wedges, depending on how big the potatoes are. Bring a half gallon of water to boil in a large stock pot and cook the potato wedges for 7 minutes on high heat.

Drain the potatoes into a strainer then place them back in the pot, cover and shake well (10 to 20 seconds). Then, lay them out on a baking tray, season with salt and pepper and place in a preheated oven at 400 degrees for 30 to 35 minutes or until golden brown.

In a medium large sauté pan over medium to high heat, sear the pork on all sides until golden brown (about 7 minutes). Remove pork from the pan, turn heat down to medium, add sliced peaches and cook for 30 seconds. Then add 1/4 cup of water, Worcestershire sauce, honey and ketchup and cider vinegar. Cook for 10 minutes. Then place pork back in the pan and cook for 20 minutes on medium heat for a perfect medium temperature (145 degrees).

Turn the pork over three to four times throughout the cooking time, adding 1/4 cup of water each time you turn it.

Now for the broccoli.

In a large sauté pan over high heat, add 2 tablespoons of olive oil, then the broccoli and cook for 2 minutes. Add chopped garlic and cook until garlic turns brown, then add chicken stock, salt and pepper. Cover and continue cooking for 10 minutes over low heat.

To bring this dish together, slice the pork tenderloin into 20 slices, sprinkle the cheddar cheese on top of the fries and bake for 1 more minute, then distribute them evenly onto four plates.

Put five slices of pork around the fries on each plate, then three spears of broccoli on each plate as well. Spoon the barbecue sauce over the sliced pork and serve.

TIPS & TECHNIQUES

Boil the potatoes before baking to give them a crunchy exterior.

You can use bottled barbecue sauce instead of making your own, but the homemade is much healthier.

Substitute turkey tenderloin for the pork for a healthier alternative.

Always cook turkey and chicken to 165 degrees internally.

Always let meat rest for at least 10 minutes before slicing.





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