Kitchen Diva

Heart-Healthy Meals Can Taste Great

Angela Shelf-Medearis, April 2017

An estimated 43 million women in the U.S. are affected by heart disease and stroke, resulting in over 400,000 deaths each year, according to the American Heart Association. By knowing the risk factors and taking simple steps like not smoking, getting regular physical activity, eating a heart-healthy diet and monitoring blood pressure, women can lower their chances of heart disease.

There’s a common misconception that anything described as healthy is lacking in flavor and satisfaction. To add insult to injury, there’s also an assumption that healthy foods are unaffordable. The truth is, there are plenty of creative ways to make a tasty, heart-healthy dish.

This heart-healthy recipe uses a lean pork tenderloin and Asian sauces to create a flavorful and easy-to-prepare dinner dish. Use any leftover pork and salad inside of a whole-wheat tortilla to create a wrap for lunch.

Pork Tenderloin with Sesame-Ginger Dressing

3 tablespoons light soy sauce

1 teaspoon Sriracha sauce

1/2 cup bottled light sesame-ginger dressing, divided

1 (1 pound) pork tenderloin

1 (8- to 10-ounce) package of raw carrot and cabbage coleslaw mix

3 green onions, roots removed and discarded, white and green parts thinly sliced

1 large yellow bell pepper, cut into strips

2 cloves garlic, minced

1 cup chopped fresh herbs: cilantro, parsley or basil

1/4 cup chopped almonds

Step 1. Heat oven to 450 F. Whisk together soy sauce, Sriracha sauce and 1/4 cup dressing in a large shallow dish or zip-top plastic freezer bag; add pork, turning to coat. Cover or seal, and refrigerate for 10 minutes, turning once.

Step 2. Meanwhile, combine coleslaw mix, bell pepper, onions, garlic, herbs and the remaining 1/4 cup dressing. Cover and refrigerate until ready to serve.

Step 3. Remove pork from marinade and discard marinade. Place pork on a lightly greased aluminum foil-lined baking sheet.

Step 4. Bake at 450 degrees for 20 to 25 minutes or until done. Remove from oven, and let stand 5 minutes before slicing. The pork should be slightly pink in the center.

Step 5. Toss slaw with the almonds and serve with the sliced pork tenderloin. Makes 2 to 3 servings.


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