Autumn flavors accent pork tenderloin

By Linda Gassenheimer - 11/04/2008

What's autumn without apples and cider? Add them to pork with a hint of rosemary for a real treat. The pork tenderloin is butterflied for quick cooking.

My family loves spaghetti squash. Its nutty-flavored flesh turns into long strands when cooked. I use the microwave — no

peeling necessary. If you can only find a large squash, leftovers freeze well.

Of the many varieties of apples available in October, Rome and Golden Delicious are among the best for cooking as they hold their shape.

This meal contains 456 calories per serving with 31 percent of calories from fat.

Wine suggestion: Pork with a sweet fruit sauce needs a fruity wine — maybe a shiraz.

HELPFUL HINTS

Fuji or Gala are the next-best apple

choices; Red Delicious and Granny Smith do not hold their shape when cooked.

Apple juice can be used instead of cider.

COUNTDOWN

Start pork.

While pork cooks, make squash.

Finish pork.

SHOPPING LIST

To buy: ¾ pound pork tenderloin, 1 small bottle apple cider, 1 medium apple, 1¾-pound spaghetti squash, 1 bunch scallions, 1 small package walnuts.

Staples: Flour, dried rosemary, olive oil, salt, black peppercorns.

CIDER PORK

¾ pound pork tenderloin

2 tablespoons flour

1 teaspoon dried rosemary

2 teaspoons olive oil

1 cup apple cider

1 medium Golden Delicious or Rome apple, cored and sliced

Remove visible fat from pork. Butterfly tenderloin by cutting it nearly in half lengthwise and opening it like a book. Do not cut all the way through. Dip both sides of pork in flour and sprinkle with rosemary.

Heat oil over medium-high in a skillet just big enough to fit the pork snugly. Brown pork on both sides, about 2 minutes. Add cider and bring to a simmer. Reduce heat to low and cover with a lid. Cook 10 minutes.

Remove the pork to a cutting board and add the apple slices to the pan. Raise the heat to high and reduce the liquid by half. Carve pork and spoon sauce and apples on top. Makes 2 servings.

Per serving: 312 calories (16 percent from fat), 5.5 g fat (1.4 g saturated, 2.3 g monounsaturated), 108 mg cholesterol, 36.6 g protein, 27.4 g carbohydrates, 2.2 g fiber, 96 mg sodium.

WALNUT-CRUSTED SPAGHETTI SQUASH

1-¾-pound spaghetti squash (3 cups cooked)

2 teaspoons olive oil

Salt and freshly ground pepper

2 scallions, sliced

2 tablespoons walnuts, broken into small pieces

Prick squash in several places and wrap in paper towel. Microwave on high 5 minutes. Remove, let rest a minute and cut in half lengthwise. Scrape out seeds with a spoon and discard.

Scrape out the flesh with a fork (it will come out in strands) and place in a microwave-safe bowl. Add olive oil and salt and pepper to taste. Microwave on high 2 minutes. Remove and stir in scallions. Sprinkle walnuts on top and serve. Makes 2 servings.

Per serving: 144 calories (64 percent from fat), 10.2 g fat (1.3 g saturated, 4.1 g monounsaturated), 0 cholesterol, 2.6 g protein, 13.3 g carbohydrates, 1.1 g fiber, 30 mg sodium.