mouthwatering main dishes • eaSy • low Fat High altitude (3500-6500 ft): No change. nutrition information Per Serving: 1 Serving: 1 Serving: Calories 240 (Calories from Fat 40); Total Fat 4.5g (Saturated Fat 1.5g; Trans Fat 0g); Cholesterol 70mg; Sodium 290mg; Total Carbohydrate 25g (Dietary Fiber 0g; Sugars 18g); Protein 25g % daily value: Total Fat 7% (Saturated Fat 8%); Cholesterol 24%; Sodium 12%; Total Carbohydrate 8% (Dietary Fiber 0%) exchangeS: 1½ Other Carbohydrate, 3½ Very Lean Meat, ½ Fat carbohydrate choiceS: 1½ My PyraMid: 3 oz equivalent Meat & Beans Fiery Orange-Glazed Pork Tenderloin Prep Time: 5 Minutes Start to Finish: 50 Minutes Servings: 3 1 pork tenderloin (about ¾ lb) ½ teaspoon seasoned salt ½ teaspoon pepper 1 ⁄3 cup orange marmalade ½ teaspoon crushed red pepper flakes 1. Heat oven to 400°F. Sprinkle pork with seasoned salt and pepper. On rack in shallow pan, place pork. Insert ovenproof meat thermometer so tip is in thickest part of pork. 2. Bake uncovered 18 minutes. 3. Meanwhile, in small bowl, mix orange marmalade and pepper flakes. Reserve half the marmalade mixture. Brush or spoon remaining marmalade mixture over pork. 4. Bake uncovered 15 to 20 minutes longer or until pork has slight blush of pink in center and meat thermometer inserted in center reads 160°F. 5. Cut pork into ½-inch slices. Serve with reserved marmalade mixture. Tips » health note Pork is a good food source of iron. Iron helps build red blood cells to carry oxygen through the body. variation The fire in this recipe comes from the black pepper and the red pepper flakes. For less heat, reduce either one of these ingredients a bit. how-to To make the marmalade easier to stir and spread, microwave it on High for 10 to 15 seconds. 15