Pork Pizzaioli with Fennel and White Bean Salad

September 25, 2012 

The cover of the Tri-City Herald's Food & Wine section Sept. 26 will feature Yom Kippur. Inside you'll find more recipes plus buying, cooking and health tips on a variety of food-related subjects. For past food stories and recipes visit www.tri-cityherald.com/lifestyles/food/.

Have a meal your Italian nonna would be proud of. The simple yet satisfying combination of tomato, olive, and garlic on the pork pairs beautifully with the earthiness of the beans and the surprising bite of fennel bulb in the salad.

Pork Pizzaioli


1/2 cup low-sodium pasta sauce

4 pitted, black olives, cut in half

Several drops hot pepper sauce

Salt and freshly ground black pepper

3/4 pound pork tenderloin

2 teaspoons minced garlic

Olive oil spray


Place pasta sauce and olives in a microwave-safe bowl. Cover and microwave on high 2 minutes, or place in a medium-size saucepan and simmer 2 minutes or until heated through. Add the hot pepper sauce and salt and pepper to taste to the warmed sauce. Cover and remove from heat while pork cooks.

Cut the pork almost in half, lengthwise. Do not cut all the way through. It should open like a book. Heat a medium-size nonstick skillet over medium-high heat and spray with olive oil spray. Add the garlic and pork. Brown the pork 2 minutes. Turn over and brown second side 2 minute additional minutes. A meat thermometer should read 145 degrees F. Remove from the skillet, cut in half and spoon sauce on top. Makes 2 servings. Per serving: 255 calories, 7 g fat, 2 g saturated fat, 90 mg cholesterol, 34 g protein, 10 g carbohydrates, 1 g dietary fiber, 6 g sugars, 450 mg sodium. Exchanges/Choices: 1/2 starch, 5 lean meat

Fennel and White Bean Salad


1 large fennel bulb, thinly sliced (about 3 cups)

1 cup drained and rinsed white navy beans

3 tablespoons low-fat Italian salad dressing

Salt and freshly ground black pepper


Cut the top stem and feathery leaves off the fennel. Reserve the fennel leaves. Wash and slice the fennel bulb. Place sliced fennel and beans in a bowl and add dressing and salt and pepper to taste. Toss well. Snip about 1 tablespoon of the feathery leaves and sprinkle over salad. Per serving: 195 calories, 2.5 g fat, less than 1 g saturated fat, 0 mg cholesterol, 10 g protein, 37 g carbohydrates, 10 g dietary fiber, 8 g sugars, 625 mg sodium.

Exchanges/Choices: 2 starch, 1 vegetable, 1/2 fat

From: Mix'n'Match Meals in Minutes for People with Diabetes by Linda Gassenheimer, published by the American Diabetes Association.

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