204925 Health Library | Health and Wellness | Wellmont Health System
  • Pork With Lemon and Capers

    Nutrition Facts

    Serving Size ½ of recipe
    Calories 229
    Total Fat 11 g
    Saturated Fat 2.5 g
    Sodium 381 mg
    Total Carbohydrate 5 g
    Dietary Fiber 0.5 g
    Protein 26 g

    Servings and Times

    Servings 2

    Ingredients and Preparation

    Ingredients Measures
    All-purpose flour 1 tablespoon
    Pork tenderloin, cut diagonally into ¼ to ½-inch slices ½ pound
    Olive oil 1 tablespoon
    Garlic clove, minced 1
    Reduced-sodium chicken broth ½ cup
    Capers, drained 1 tablespoon
    Juice of ½ lemon
    Directions
    1. Spread out flour on a plate or shallow dish. Coat the pork with the flour, shaking off excess flour.
    2. Heat oil in a large skillet over medium-high heat. Add the pork to the pan (working in batches, if necessary) and cook about 2-3 minutes per side, until cooked through and golden brown. Remove pork from pan, cover, and set aside.
    3. Reduce heat to medium, add the garlic to the pan, and cook 1-2 minutes, until fragrant. Return heat to medium-high, add the chicken broth, and cook for about five minutes, scraping brown bits off the bottom of the pan with a wooden spoon.
    4. Stir in the capers and lemon juice, pour the sauce over the pork, and serve.

    Exchanges3 lean meats; 1.5 fats

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