Diabetes Self Management - November/December 2011

Pork tenderloin with cranberry
sauce

Nonstick cooking spray

1 pound pork tenderloin

½ teaspoon black pepper

1 cup leftover cranberry sauce

6 dried plum halves

2 tablespoons white wine or unsweetened apple juice Preheat oven to 350˚F. Spray an oblong baking pan with nonstick cooking spray. Place tenderloin in pan and sprinkle with black pepper. Bake for 30 minutes, then remove from oven temporarily. Combine cranberry sauce, dried plums, and wine in food processor or blender; blend until well-combined and thick. Spread sauce evenly on tenderloin and return to oven for an additional 15 minutes or until cooked through.

Preparation time: 5 minutes
Cooking time: 45 minutes
Yield: 4 servings Serving size: 4 ounces meat
Per serving: Exchanges per serving:
Calories: 299 2 fruit, 4 lean meat
Carbohydrate: 30 g Carbohydrate choices: 2
Protein: 29 g
Fat: 7 g
Saturated fat: 2 g
Cholesterol: 90 mg
Sodium: 83 mg
Fiber: 1 g

Chunky corn and bean dip

1½ cups leftover cooked corn kernels

1 can (15.5 ounces) white or red kidney beans or black beans

1 medium red pepper ( 3 inches in diameter)

6 green onions, chopped

½ cup finely chopped fresh cilantro

3 tablespoons rice wine vinegar

3 tablespoons olive oil

2 tablespoons low-sodium taco seasoning mix

¼ teaspoon black pepper Hot sauce to taste

8 ounces baked tortilla snack chips Place corn in a medium-size mixing bowl. Rinse and drain beans and add to corn. Finely dice red pepper and add to mixture. Add green onion, cilantro, vinegar, olive oil, taco seasoning mix, and black pepper. Stir well to combine. Add hot sauce if desired. Serve immediately or keep in refrigerator until serving. Serve with baked chips.