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Mole Pork Tenderloin with Zucchini and Refried Black Beans

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How to Make Mole Pork Tenderloin with Zucchini and Refried Black Beans

This dish is a great example of the diabetes plate method at work – lean protein (pork tenderloin), starchy beans and low-carb zucchini. If you want to add some dairy, garnish the pork tenderloin with plain, nonfat Greek yogurt.


20 min prep time


25 min cook time


6servings


3 oz. pork + 1/4 cup black beans + 1/2 cup zucchini

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Step-By-Step Instructions:

  1. Preheat the oven to 375 degrees F.
  2. In a small bowl, whisk together the mole sauce, orange zest, orange juice, garlic, and water. Coat an oven-safe sauté pan with cooking spray over medium-high heat.
  3. Sear the pork tenderloin until brown on all sides. Pour the mole sauce over the pork and cover completely with sauce. Put the pan in the oven and roast for 20 minutes, turning the pork every 5 minutes.
  4. While the pork is roasting, add the olive oil to a medium nonstick sauté pan over medium heat. Add the onions, garlic, and black beans, and sauté for 5 minutes or until the onions are softened.
  5. Add the bean mixture and water to a blender and blend until smooth. Return the beans to the pan and sauté until slightly thickened, about 2 minutes. Set aside.
  6. Add the cooking spray to another medium nonstick sauté pan over medium heat. Add the zucchini and sauté for 3-4 minutes or until the zucchini begins to soften. Add the chili powder, garlic powder, cayenne pepper, black pepper, salt, and lime juice. Sauté 2 more minutes.
  7. Let the pork tenderloin rest for 5 minutes before slicing. Slice the pork into 18 slices and toss the pieces in any remaining mole sauce.
  8. Build your plate with three slices of pork tenderloin (equaling about 3 oz.), 1/4 cup black beans, and 1/2 cup zucchini.
Fiber Focused
Mexican/Southwestern
Main Dish
Budget Friendly
Dinner
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Nutrition facts

6 Servings



  • Serving Size

    3 oz. pork + 1/4 cup black beans + 1/2 cup zucchini


  • Amount per serving



    Calories





    230

  • % Daily value*

  • Total Fat
    5g

    6%

    • Saturated Fat
      1.4g

      7%
    • Trans Fats
      0g

  • Cholesterol
    65mg

    22%

  • Sodium
    210mg

    9%

  • Total Carbohydrate
    18g

    7%

    • Dietary Fiber
      5g

      18%
    • Total Sugars
      5g

  • Protein
    29g

  • Potassium
    860mg
    18%

Ingredients

garlic (minced or grated)
2 clove

small orange (zested and juiced (1 Tbsp. zest, 1/4 cup juice))
1

prepared mole sauce
1 tbsp

water
1/4 cup

nonstick cooking spray
1

pork tenderloin (trimmed of all visible fat)
1 1/4 lbs

olive oil
1 tsp

small onion (diced)
1

garlic (chopped)
1 clove

black beans (drained and rinsed)
1 (15.5-oz) can

water
1/4 cup

medium zucchini (diced (about 4 cups))
3

chili powder
1/2 tsp

garlic powder
1/2 tsp

cayenne pepper
1/4 tsp

black pepper
1/4 tsp

salt
1/4 tsp

lime (juiced (1/4 cup juice))
1

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