Fareway dietitian: Valentine's Day multi-course meal - KWWL - Eastern Iowa Breaking News, Weather, Closings

Fareway dietitian: Valentine's Day multi-course meal

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This Valentine's Day you might want to whip up a multi-course meal that's also heart healthy as a way to impress your sweetheart.


Appetizer: shrimp cocktail


Entrée: Parmesan Pork Tenderloin

Pork tenderloin received the American Heart Association's Heart Check for each serving containing less than:

6.5 grams of total fat

1 gram of saturated fat

0.5 grams trans fat

20 mg cholesterol

480 mg sodium

And 10% or more of the Daily Value of one of six key nutrients (vitamin A, vitamin C, iron, calcium, protein or dietary fiber).

Total time: 30 minutes

Makes 4 servings


1 pound pork tenderloin

3 Tbsp. bread crumbs

1 Tbsp. Parmesan cheese, grated

1 tsp. salt

1/8 tsp. pepper

1 tsp. oil

Cooking Directions

CUT tenderloin crosswise into 12 slices, approximately 3/4-inch thick. PLACE each slice on its cut surface and FLATTEN with heel of hand to 1/2-inch thickness. COMBINE crumbs, Parmesan cheese, salt and pepper; DREDGE pork slices to coat. HEAT oil over medium-high heat in nonstick pan. SAUTE pork for 2 to 3 minutes per side; REMOVE and KEEP warm.

Nutrition information per serving: 168 calories; 9 g fat; 2 g saturated fat; 51 mg cholesterol; 279 mg sodium; 5 g carbohydrate; 1 g fiber; 17 g protein

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