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Easy pork tenderloin is spiced, smoky [Tribune News Service :: BC-QUICKFIX:MCT]

This pork tenderloin coated with an Asian-spiced glaze is quick and easy. It can be made under the broiler or on a grill. I've given methods for both. Toasted sesame oil gives a slight smoky flavor to the pork. It can be found in most supermarkets. Plain sesame oil can be used.

Garlic and soy sauce flavor stir-fried broccoli and Chinese noodles. To speed the cooking, the pasta is cooked in a microwave oven.

Helpful Hints:

- Steamed or fresh Chinese noodles can be found in the produce section of the supermarket.

- Toasted sesame oil can be found the oil section of most supermarkets. If using plain sesame oil, it can be found in the Asian section of the supermarket.

Countdown:

- Preheat broiler or prepare grill.

- Prepare ingredients.

- Start pork.

- While pork cooks, make pasta dish.

- Finish pork.

Shopping List:

To buy: 1 bottle soy sauce, 1 small bottle honey, 1 bottle toasted sesame oil, 1 small bottle red pepper flakes (optional), 3/4 pound pork tenderloin, 1 package fresh or steamed Chinese noodles, 1 package broccoli florets.

Staples: garlic.

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ASIAN-FLAVORED PORK TENDERLOIN

Recipe by Linda Gassenheimer

1 tablespoon soy sauce

2 teaspoons water

1 tablespoon honey

1/2 tablespoon toasted sesame oil

1/4 teaspoon red pepper flakes (optional)

3/4 pound pork tenderloin

Preheat broiler or grill.

In a small bowl, stir together the soy sauce, water, honey, sesame oil and red pepper flakes.

Broiler method:

Line a baking tray with foil. Place tenderloin on baking tray and broil 5 to 6 inches from the heat for 4 minutes. Turn tenderloin and brush with soy glaze. Cook for 4 minutes. Turn and brush again with the glaze. Move the pork to 10 inches from the broiler heat.

Grill method:

If using grill, place tenderloin over medium-high heat for 4 minutes. Turn tenderloin and brush with soy glaze. Cook for 4 minutes. Turn and brush again with the glaze. Move the pork to a cooler section of the grill and continue cooking.

For both methods:

Turn and brush the pork with the glaze every now and then, until a good crust has developed and the pork's internal temperature reaches 145 degrees, about 10 to 13 minutes. Let stand 5 minutes before slicing.

Yield 2 servings.

Per serving: 253 calories (25 percent from fat), 7.1 g fat (1.7 g saturated, 2.7 g monounsaturated), 108 mg cholesterol, 36.3 g protein, 9.2 g carbohydrates, 0.1 g fiber, 346 mg sodium.

STIR-FRIED BROCCOLI AND NOODLES

Recipe by Linda Gassenheimer

1/4 pound fresh or steamed Chinese noodles (about 2 cups)

1/2 cup water

1 tablespoon toasted sesame oil

4 cups broccoli florets

1 garlic clove, crushed

1 tablespoon soy sauce

Place noodles and water in a microwave-safe bowl. Cover with plastic wrap or a plate and microwave on high 2 minutes.

Heat the oil in a wok over high heat. When the oil is hot, add the broccoli and cook, stirring, for 3 to 5 minutes, until it is almost tender. Add the garlic and cook for 30 seconds. Add the noodles and soy sauce and stir for another minute; the broccoli should be cooked. If not, cook for another minute.

Yield 2 servings.

Per serving: 325 calories (27 percent from fat), 9.8 g fat (1.7 g saturated, 3.5 g monounsaturated), 48 mg cholesterol, 13.1 g protein, 49 g carbohydrates, 2 g fiber, 306 mg sodium.

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(Linda Gassenheimer is the author, most recently, of "The 12-Week Diabetes Cookbook," "Delicious One-Pot Dishes" and "Quick and Easy Chicken." Her website is dinnerinminutes.com. Follow her on Twitter @lgassenheimer)

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Distributed by Tribune Content Agency, LLC.

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