Roast Pork, Asparagus & Cherry Tomato Bowl
In this healthy Mediterranean grain bowl, tender pork is roasted with asparagus and baby tomatoes, then served over bulgur and drizzled with creamy hummus. This is a perfect meal, offering a balance of lean protein, colorful vegetables, legumes and whole grains. Yet one serving is only 400 calories! This is a diabetic friendly, high fiber and low sugar meal. Asparagus is nutrient dense, providing high levels of vitamin C, A, and K as well as folate. It’s also rich in antioxidants, such as vitamin E, glutathione, flavonoids and polyphenols. Tomatoes are also an excellent source of vitamins A& C and the antioxidant lycopene that has been linked to lower risk for heart disease. Bulgur is a nutrient and fiber dense whole grain made from dried, cracked wheat. The American Heart Association recommends eating whole grains daily to reduce cholesterol.
Makes: 4 servings
Time to cook: 35 minutes (15 minutes prep & rest time)
Ingredients
2½ cups water plus 2 tablespoons, divided
1¼ cups bulgur
¾ teaspoon salt, divided
1 pound pork tenderloin, trimmed
1 teaspoon dried marjoram
¼ teaspoon ground pepper
2 tablespoons canola oil, divided
1 bunch asparagus, trimmed and cut into 1-inch pieces
1 large red onion, chopped
1 cup halved cherry tomatoes
½ cup finely chopped fresh parsley
2 teaspoons lemon zest
2 tablespoons lemon juice
¼ cup plain hummus
Cooking Instructions
1. Preheat oven to 400 degrees F.
2. Bring 2 ½ cups water to a boil in a medium saucepan. Remove from heat and stir in bulgur and ¼ teaspoon salt. Cover and let stand until tender, about 20 minutes.
3. Meanwhile, sprinkle pork with marjoram, pepper and ¼ teaspoon salt. Heat 1 tablespoon oil in a large cast-iron or other ovenproof skillet over medium-high heat. Add the pork; cook, turning several times, until browned on all sides, 4 to 6 minutes.
4. Toss asparagus and onion with the remaining 1 tablespoon oil and ¼ teaspoon salt in a medium bowl. When the pork is browned, scatter the asparagus and onion around it. Transfer the pan to the oven and roast until an instant-read thermometer inserted in the center of the pork registers 145 degrees F, 12 to 16 minutes. About 5 minutes before the pork is done, scatter the tomatoes over the vegetables in the pan.
5. Transfer the pork to a clean cutting board and let rest for 5 minutes before slicing. Toss the vegetables with the pan juices.
6. Drain any remaining liquid from the bulgur, then stir in parsley, lemon zest and lemon juice. Combine hummus and 2 tablespoons hot-water in a small bowl. Divide the bulgur among 4 bowls and top with the pork and vegetables; drizzle with the hummus sauce.
Nutrition per serving – 1 cup bulgur, 3 oz. pork, ¾ cup vegetables, 1½ tablespoon sauce
400 calories; 12 grams fat; 2 grams saturated fat; 4 grams monounsaturated fat; 6 grams polyunsaturated fat; 44 grams carbohydrates; 2 grams dietary fiber; 4 grams sugars; 33 grams protein; 583 milligrams sodium; 1493 IU Vitamin A (30% dv); 26mg Vitamin C (29% dv); 129 mcg Folate (32% dv); 135 mg Magnesium (35% dv); 985 mg Potassium (21% dv)
Recipe by Sara Haas, Eatingwell.com
