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Caraway-scented red cabbage combines with sauteed pork for this German-style dinner.

 

HELPFUL HINTS

* You can use a Golden Delicious apple instead of Granny Smith.

* Dark German bread goes well with this dinner. You can use whole-wheat bread instead.

* If only larger heads of red cabbage are available, ask the produce manager to cut one in half or quarter for you.

 

SHOPPING LIST

* To buy: 3/4 pound pork tenderloin, cider vinegar, 1 bottle caraway seeds, 1 loaf German dark bread (see note), 1 lemon, 1/4 head red cabbage, 1 medium Granny Smith apple.

* Staples: canola oil, onion, sugar, salt, black peppercorns.

 

Pork and Caraway-Scented Red Cabbage

2 teaspoons canola oil

1 cup sliced onion

1 medium Granny Smith apple, cored and sliced (1 cup)

1 tablespoon sugar

3/4 pound pork tenderloin, cut into 1-inch cubes

3/4 cup water

1/4 red cabbage, sliced (about 3 1/2 cups)

2 tablespoons cider vinegar

2 tablespoons lemon juice

1 tablespoon caraway seeds

Salt and freshly ground black pepper

4 slices German dark bread (see note)

Heat oil in a large nonstick skillet. Add the onion, and saute for 5 minutes or until the onion is transparent. Add apple slices, sugar and pork. Stir to make sure pork touches bottom of skillet. Cook over medium heat for 5 minutes, stirring occasionally. Add the water and then the cabbage. Stir and add the vinegar, lemon juice and caraway seeds. Stir again. Bring to the boil, lower to a simmer, cover and cook for 15 minutes. Most of the liquid will be gone and the cabbage will be just slightly firm. Add salt and pepper to taste. Spoon onto two dinner plates and serve with dark bread.

Yield: 2 servings.

Per serving: 523 calories, 101 calories from fat, 11.3 grams fat, 2.1 grams saturated fat, 4.8 grams monounsaturated fat, 108 milligrams cholesterol, 46.8 grams protein, 59.4 grams carbohydrates, 10.2 grams dietary fiber, 23.1 grams sugars, 419 milligrams sodium, 1,018 milligrams potassium, 582 milligrams phosphorus.

Exchanges: 1 1/2 starch, 1/2 other carbohydrate, 3 vegetable, 4 1/2 lean protein

Shop Smart:

Note: Look for German dark bread, containing per 2 slices: 80 calories, 1 g fat, saturated fat, 250 mg sodium.

— Recipe by Linda Gassenheimer

From "Delicious One-Pot Dishes" by Linda Gassenheimer, published by the American Diabetes Association. Reprinted with permission from the American Diabetes Association. Gassenheimer's latest book is "Simply Smoothies: Fresh & Fast Diabetes-Friendly Snacks & Complete Meals," published by the American Diabetes Association. To order either book call 1-800-232-6733 or go to www.shopdiabetes.org.

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