A Neapolitan pizza-style sauce over tender, juicy pork makes a quick and simple dinner. The combination of tomato, olive and garlic on the pork pairs beautifully with the earthiness of the beans and the bite of peppery arugula in the White Bean Salad.
Butterflying the pork by cutting it almost in half lengthwise helps it cook in under 10 minutes.
This meal contains 517 calories per serving, with 20 percent of calories from fat.
Some hints:
* Minced garlic can be found in jars in the produce section of the market. Four medium garlic cloves, crushed, can be used instead.
* Cannellini beans can be used instead of navy beans.
* Any type of reduced-fat salad dressing can be used.
Pork Pizzaioli
1/2 cup low-sodium pasta sauce
6 pitted black olives, cut in half
2 teaspoons minced garlic
Several drops hot pepper sauce
Salt and freshly ground pepper
3/4 pound pork tenderloin
Olive oil spray
Place pasta sauce, olives and garlic in a microwave-safe bowl. Cover and microwave on high 1 minute, or place in a medium-size saucepan and simmer 2 minutes, until heated through. Add hot pepper sauce and salt and pepper to taste. Cover and set aside.
Cut 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. Add pork. Brown 2 minutes. Turn and brown second side 2 minutes. Add salt and pepper to taste to the cooked side. Lower heat to medium, cover with a lid and cook 4 more minutes, until meat thermometer reads 145 degrees. Remove from the skillet, cut in half, and spoon sauce on top. Makes 2 servings.
Per serving: 276 calories (26 percent from fat), 8 grams fat (2 grams saturated, 3.5 grams monounsaturated), 109 milligrams cholesterol, 37.3 grams protein, 11.8 grams carbohydrates, 2.2 grams fiber, 205 milligrams sodium.
Arugula and White Bean Salad
2 slices whole-grain bread
3 cups arugula
1 cup rinsed and drained canned navy beans
3 tablespoons reduced-fat Italian dressing
Salt and freshly ground pepper
Toast bread. Meanwhile, rinse and dry arugula. Place in a bowl and add the beans and dressing. Toss well. Add salt and pepper to taste and toss again. Serve with bread on the side.
Per serving: 241 calories (12 percent from fat), 3.3 grams fat (0.5 gram saturated, 0.8 gram monounsaturated), 1.5 milligrams cholesterol, 14.2 grams protein, 40.2 grams carbohydrates, 9.1 grams fiber, 132 milligrams sodium.
Linda Gassenheimer is the author of 14 cookbooks including her newest, "The Flavors of the Florida Keys" (Atlantic Monthly Press, 2010).
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