October brings an array of fruits and nuts to market, particularly fresh apples.
Each type of apple has its own special qualities. Golden Delicious, when cut, stay white longer than other varieties. They also hold their shape when cooked. I use them here in a fresh apple chutney served with pork tenderloin.
You could also use Red Delicious, but they will become mushy if overcooked. Macintosh apples won’t work in the chutney; they cook down to a sauce very quickly and are best for apple sauce. For a speedy apple chutney, I cook diced apple in the microwave for a minute and add them to bottled chutney.
I’ve also given a simple apple chutney recipe if you have time to make your own.
The cinnamon, salt and pepper rub for the pork is a perfect blend of flavors with the apple chutney. Complete this quick autumn dinner with rice tossed with some walnuts, parsley and olive oil.
This meal contains 551 calories with 19 percent of calories from fat.
Helpful hints
n Any bottled chutney can be used for the apple chutney.
n Any type of nuts can be added to the rice.
n If using the Simple Apple Chutney recipe, make chutney first and let marinate while you prepare the rest of the dinner.
@BR Body bold Lede colon:Wine suggestions: Spice-rubbed pork would go well with a nice, spicy California pinot noir.
Autumn Spice-Rubbed Pork
q 1/2 cup golden delicious apple cut into 1/4-inch cubes
q 1/2 cup bottled chutney
q 3/4 pound pork tenderloin
q 1 teaspoon freshly ground black pepper
q 1 teaspoon ground cinnamon
q 1 teaspoon salt
n Preheat broiler. Line a baking tray with foil and place under the broiler.
n Place apple cubes in a microwave-safe bowl and microwave on high 30 seconds.
n Remove and add chutney to the apple in the same bowl and toss well. Set aside.
n Remove visible fat from pork and cut almost in half lengthwise. Open like a book. Mix black pepper, cinnamon and salt together. Rub spice mixture onto pork making sure all sides are covered.
n Remove tray from broiler and place pork on tray. Broil about 5 inches from heat for 7 minutes, turn and broil 3 minutes. A meat thermometer should read 160 degrees. Slice and serve with apple chutney. Makes 2 servings.
n Per serving: 308 calories (12 percent from fat), 4.0 g fat (1.3 g saturated, 1.4 g monounsaturated), 108 mg cholesterol, 36.8 g protein, 31.9 g carbohydrates, 3.2 g fiber, 1417 mg sodium.
Walnut Rice
q 1/2 cup long grain white rice
q 1 teaspoon olive oil
q 1 garlic clove, crushed
q 2 tablespoons chopped walnuts
q Salt and freshly ground black pepper
n Bring a large saucepan of water to a boil over high heat. Add rice and cook 10 minutes. Remove about 3 tablespoons water from the rice and mix with olive oil and garlic. Drain rice. Toss with olive oil mixture and walnuts.
n Add salt and pepper to taste. Makes 2 servings.
n Per serving: 243 calories (27 percent from fat), 7.4 g fat (0.9 g saturated, 2.4 g monounsaturated), no cholesterol, 4.7 g protein, 39.0 g carbohydrates, 1.4 g fiber, 7 mg sodium.
Simple Apple Chutney
q 2 medium golden delicious apples, cored and cubed (2 cups)
q 2 tablespoons sugar
q 1/2 cup red wine
q 2 tablespoons apple cider vinegar
q 3/4 teaspoon ground ginger
q 1/8 teaspoon ground cloves
q 2 tablespoons raisins
n Wash apples, quarter and remove cores. Cut into 1/2-inch cubes. Place cubes in a small skillet with sugar, red wine, vinegar, ginger, cloves and raisins. Bring to a simmer over medium-high heat and lower heat to medium.
n Let cook gently 5 to 6 minutes or until sauce begins to thicken. Serve with pork. Makes 2 servings
n Per serving: 195 calories (1 percent from fat), 0.3 g fat (0.1 g saturated, 0 g monounsaturated), no cholesterol, .7 g protein, 38.8 g carbohydrates, 3.4 g fiber, 5 mg sodium.
Linda Gassenheimer, author of “The Portion Plan: How to Eat the Foods You Love and Still Lose Weight,” can be contacted through her Web site: dinnerinminutes.com.
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