Cranberries, which add a tangy undertone to this dish, also provide anthocyanins, ellagic acid and quercetin — three compounds with cancer-fighting properties.
Preparation time 5 minutes
Cooking time 35 minutes
Serves 4
What you need:
- 250 g (1 c) sugar, divided
- 5 ml (1 tsp) dried rosemary, minced
- 3 ml (3/4 tsp) salt2 ml (1/2 tsp) pepper2 ml (1/2 tsp) ground ginger
- 500 g (1 lb) well-trimmed pork tenderloin, cut in half crosswise
- 15 ml (1 tbsp) olive oil12 cloves garlic, peeled
- 8 scallions, cut into 5 cm (2 in) lengths4 carrots, cut into matchsticks
- 350 g (12 oz) fresh or frozen cranberries
- 150 ml (2/3 c) orange juice1 bay leaf 1.
Getting started:
- Preheat the oven to 180°C (350°F).
- In a large bowl, stir together 125 grams (1/2 cup) of sugar, the rosemary, the salt and pepper, and the ginger.
- Add the pork, and turn to coat it well with the spice mixture.
- In a nonstick Dutch oven or flameproof casserole, heat the oil over medium-high heat. Lift the pork from the spice mixture and add to the pan along with the garlic.
- Cook the pork for two minutes per side, or until it is richly browned on all sides. Transfer the pork to a plate.
- Add the scallions and the carrots to the pan, and cook them for three minutes, or until the carrots begin to colour.
- Stir the remaining 125 grams (1/2 cup) sugar, the cranberries, the orange juice and the bay leaf into the pan and bring to a boil.
- Return the pork to the pan; reduce to a simmer, cover and transfer the pan to the oven.
- Bake for 30 minutes, or until the pork is cooked through but still juicy.
- Lift the pork from the pan and slice.
- Remove and discard the bay leaf from the sauce.
Serve the pork with the vegetables and spoon some sauce on top of each serving and enjoy.
Nutritional information per serving: 380 Calories, 7.7 g Fat, 1.8 g Saturated Fat, 26 g Protein, 53 g Carbohydrate, 6.6 g Fibre, 74 mg Cholesterol, 526 mg Sodium
