Juicy Pork Medallions with Mashed Parsnips

Rating: 
5
Average: 5 (3 votes)
Like it:

So simple and delicious, this dish can be prepared in less than 45 minutes. Serve alongside roasted green beans for even more veggie goodness.

490
Calories
17g
Fat
39g
Protein
4
Servings

Ingredients

1 lb parsnips (peeled and cut into 1/2-inch pieces)
1 lb Yukon gold potatoes (scrubbed and cut into 1-inch pieces)
3/4 c Stonyfield Organic Plain Greek Nonfat Yogurt
2 T unsalted butter (melted)
3/4 t salt
1/4 t black pepper
1 pork tenderloin (about 1 1/4 pounds)
1 T chicken grill seasoning
2 T olive oil
1 shallot (finely chopped)
2 T flour
1 1/2 c chicken broth
Nutrition Information: 
Serving Size: 
525.56
Calories: 
490
Calories from Fat: 
150
Total Fat: 
17g
Total Fat Percent: 
26%
Saturated Fat: 
6g
Saturated Fat Percent: 
30%
Cholesterol: 
110mg
Cholesterol Percent: 
37%
Sodium: 
580mg
Sodium Percent: 
24%
Total Carbohydrate: 
45g
Total Carbohydrate Percent: 
15%
Dietary Fiber: 
6g
Dietary Fiber Percent: 
24%
Sugars: 
7g
Protein: 
39g
Protein Percent: 
78%
Vitamin A: 
6%
Vitamin C: 
60%
Calcium: 
10%
Iron: 
20%

Preparation:

Step 1

Place parsnips and potatoes in a large saucepan and cover with water. Bring to a boil over high heat, then reduce heat to medium and simmer, partially covered, for about 13 minutes or until tender when pierced with a knife. Drain parsnip mixture, then return to pot and cook over medium heat for 1 minute to remove any moisture.

Step 2

Mash parsnip mixture until smooth, then stir in 1/2 cup of the yogurt, butter, 1/2 teaspoon of the salt and 1/8 teaspoon of the pepper until well blended. Cover and keep warm.

Step 3

Sprinkle pork with chicken grill seasoning. Cut pork crosswise into 1 1/2-inch-thick steaks.

Step 4

Heat 1 tablespoon of the olive oil in a large nonstick skillet over medium heat. Add pork to skillet, cut-side down, and cook for about 10 to 12 minutes total, turning pieces until all sides are lightly browned and internal temperature reaches 145 degrees. Reduce heat to medium-low if pan gets too hot.

Step 5

Remove pork from skillet and heat remaining 1 tablespoon oil in skillet. Add shallot to pan and cook, stirring for 2 minutes. Stir in flour and cook 1 minute, stirring often. Slowly whisk in broth, remaining 1/4 teaspoon salt and 1/8 teaspoon pepper and boil for 3 minutes or until slightly thickened. Remove pan from heat and let cool 10 minutes; whisk in remaining 1/4 cup yogurt. Serve sauce with pork and parsnip mixture.

Ingredients

1 lb parsnips (peeled and cut into 1/2-inch pieces)
1 lb Yukon gold potatoes (scrubbed and cut into 1-inch pieces)
3/4 c Stonyfield Organic Plain Greek Nonfat Yogurt
2 T unsalted butter (melted)
3/4 t salt
1/4 t black pepper
1 pork tenderloin (about 1 1/4 pounds)
1 T chicken grill seasoning
2 T olive oil
1 shallot (finely chopped)
2 T flour
1 1/2 c chicken broth
Nutrition Information: 
Serving Size: 
525.56
Calories: 
490
Calories from Fat: 
150
Total Fat: 
17g
Total Fat Percent: 
26%
Saturated Fat: 
6g
Saturated Fat Percent: 
30%
Cholesterol: 
110mg
Cholesterol Percent: 
37%
Sodium: 
580mg
Sodium Percent: 
24%
Total Carbohydrate: 
45g
Total Carbohydrate Percent: 
15%
Dietary Fiber: 
6g
Dietary Fiber Percent: 
24%
Sugars: 
7g
Protein: 
39g
Protein Percent: 
78%
Vitamin A: 
6%
Vitamin C: 
60%
Calcium: 
10%
Iron: 
20%

Comments and Reviews

Comments

Recipe Review Rating: 
5
Average: 5 (1 vote)
The parsnip potatoes were a nice twist on regular mashed, which I tend to never have anymore because of the lack of good nutrition. These were a hit with the yogurt in them. Definitely will make again!