Monday, March 14, 2011

Crockpot Pineapple Pork Tenderloin with Roasted Red Potatoes and Pepper Strips

Makes 4 – 6 servings
Pineapple and pork just seem to go so nicely together :) I got the idea for this dish from THIS recipe and have made it several times with rave reviews. One thing I really like about it is that the pork gets very tender but doesn't totally fall apart. I use pork tenderloin but you could easily use a pork roast instead. It might be cheaper and will still be moist and tender thanks to the magic of the crockpot. Tender meat is big in our house because I have two toddlers and they have difficulty chewing meat sometimes. When that happens it makes dinner take FOREVER. Not the case with this dish.

The first time I made this I didn't have pepper strips or potatoes so I used chunks of buttercup squash instead and the next day I turned the leftover veggies into cookies. Is that weird? My point is that you can mix and match whatever veggies you want and it will probably still be great.

Ingredients:
  • 2 to 3 lbs pork tenderloin
  • 1 cup diced onion
  • 20 oz can pineapple chunks packed in juice
  • 2 Tbsp sucanat or honey
  • ½ tsp ground ginger
  • ½ tsp kosher salt
  • ¼ cup whole wheat flour
  • 2 Tbsp low sodium soy sauce
  • 1 red bell pepper, seeded and sliced
  • 1 green bell pepper, seeded and sliced
  • 4 medium sized red potatoes, scrubbed and sliced thin 
ONE: Sprinkle the diced onions into the bottom of a crockpot. Place the tenderloin on top.

TWO: Drain the pineapple and reserve ½ cup of the juice. Whisk the sucanat/honey, ginger, salt, flour, and soy sauce into the juice; pour over the tenderloin.

THREE: Place the pineapple, pepper slices, and potatoes in the center of a sheet of tin foil and wrap them up to form a pouch.

FOUR: Cover and cook on low for 7-9 hours or on high for 4-6 hours. Remove the tenderloin and let it rest for 5 minutes or so before slicing. Open the foil packet and drain any juices into the sauce in the bottom of the crockpot; stir well. I serve this over brown rice drizzled with the sauce but it would also go well with pasta.

NUTRITION INFO -

Per Serving - 356 Calories (33 Calories from Fat), 4g Fat, 1g Saturated Fat, 69mg Cholesterol, 459mg Sodium, 51g Carbohydrates, 5g Dietary Fiber, 23g Sugar, 29g Protein, 25% DV Vitamin A, 164% DV Vitamin C, 3% DV Calcium, 17% DV Iron

:)

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