forgive you for the odd flop! Let’s not forget the barbecue. It’s one of the best methods for cooking meats, fish, and vegetables, too, without excess fat. Nothing better than a piece of grilled chicken or steak on a bed of salad greens, especially if you’ve used a tasty rub or marinade first! If fish is not an important part of your current diet, try to eat it more often. Fish provides protein, niacin, vitamin B3, iron, selenium, zinc and essential fatty acids. Health experts recommend eating it twice a week. And remember, have fun in the kitchen! A nutritious diet and plenty of exercise are the best ways to a long and healthy life. Bon appétit!
vour. When ready to cook, preheat the oven to 400 degrees. In an ovenproof skillet, heat the remaining oil until very hot. Unwrap the tenderloin and sear to create a nicely browned exterior. Season with salt and pepper. Place the tenderloin in the preheated oven for 15 minutes. Remove from the pan and wrap to keep warm. Drain off any excess fat from the skillet and add the Dijon mustard
to the pan, whisking to incorporate any pan juices. Add the currants, chicken stock, thyme and maple syrup. Reduce over medium-high heat to a syrupy consistency. Taste, and adjust the seasonings. When the sauce has thickened, slice the pork and add the juices from the meat to the sauce. Serve drizzled with the sauce and scatter the currants as SL a garnish. Serves 4 to 6.
PORK TENDERLOIN WITH SPICE RUB AND CURRANTS Ingredients: 1 tsp ground cumin 1 tsp ground coriander seed 1/2 tsp ground cinnamon Pinch cayenne pepper 1 1/2 pounds pork tenderloin, trimmed 2 Tbsps olive oil, divided Salt and freshly ground pepper to taste 1 tsp Dijon mustard 1/3 cup balsamic vinegar 1/4 cup currants 1 cup chicken stock 1 tsp fresh thyme leaves 2 tsp maple sugar
Method: Plump the currants by soaking them in 1/3 cup balsamic vinegar for one hour, or to speed the process, gently heat on low for five minutes and let cool. Combine the dry spices. Rub the tenderloin with 1 Tbsp of the olive oil and coat with the spices. Wrap in plastic wrap. Leave at least 20 minutes for some flavour to develop, or prepare ahead and refrigerate for a more intense flaMARCH 2007
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