Weight Loss And You

Cooking Light’s pork cutlets with butternut squash is a simple and satisfying dish that’s sure to please the entire family. Butternut squash and dried cranberries balance out the hearty pork tenderloin by adding sweetness and fiber. If you don’t have butternut squash on hand, easily swap it out for sweet potato.

Pork Cutlets with Butternut Squash

Ingredients

• 3 cups cubed butternut squash
• 1 cup dried cranberries
• 1 (1-pound) pork tenderloin, trimmed and cut into 12 thin medallions
• 3/4 teaspoon kosher salt, divided
• 1/4 teaspoon black pepper
• 2 tablespoons all-purpose flour
• 1 tablespoon olive oil, divided
• 1 cup unsalted chicken stock
• 1 tablespoon unsalted butter
• 1 medium onion, chopped
• 1 medium Granny Smith apple, peeled and chopped
• 2 teaspoons sugar
• 1/4 teaspoon ground red pepper
• 2 tablespoons chopped fresh flat-leaf parsley

Directions

Place squash and cran­berries in a microwave-safe dish. Add water to a depth of 1/4 inch; cover with plastic wrap. Microwave on high 7 minutes; drain.

While squash cooks, place a nonstick skillet over medium-high heat. Sprinkle pork with 1/2 teaspoon salt and black pepper. Place flour in a shallow dish; dredge pork in flour. Add 1 1/2 teaspoons oil to pan; swirl to coat. Add half of pork; cook 2 minutes per side. Transfer cooked pork to a platter. Repeat with remaining oil and pork.

Add chicken stock to pan; cook until liquid is reduced by half, stirring occasionally.

Melt butter in a separate skillet over medium-high heat. Add onion, apple, sugar and red pepper to pan, and toss to coat; sauté 4 minutes. Add squash, cranberries and remaining 1/4 teaspoon salt; toss and remove from heat. Pour pan sauce over pork, and serve with squash mixture; garnish with chopped parsley.

Nutrition Information

Serves: 4 |  Serving Size: 3 pork medallions + 2 tablespoons sauce + 1 cup squash mixture

Per serving: Calories: 379; Total Fat: 9g; Saturated Fat: 3g; Monounsaturated Fat: 3g; Cholesterol: 81mg; Sodium: 310mg; Carbohydrate: 45g; Dietary Fiber: 4g; Sugar: 25g; Protein: 27g

Nutrition Bonus: Potassium: 498mg; Iron: 8%; Vitamin A: 231%; Vitamin C: 43%; Calcium: 6% 

Find more low-calorie dinner meals like this from the new Cooking Light Diet, where you can lose weight without giving up the foods you love. Learn more at CookingLightDiet.com.

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