Pork Tenderloin with Red Onion Compote (Milk calendar)

Preheat oven to 400°F (200°C). Cut pork tenderloin into 1-inch (2.5 cm) thick medallions; sprinkle with a pinch each salt and pepper. Heat a large skillet over medium-high heat. Add butter and swirl to coat pan. Brown pork, turning once, for 1 min per side or until golden. Transfer to a rimmed baking sheet and roast in oven for 10 min or until just a hint of pink remains inside. Remove from oven, tent with foil and let rest for 5 min. Meanwhile, add onion, rosemary and 1/4 tsp (1 mL) each salt and pepper to skillet and sauté for 2 min or until starting to soften. Reduce heat to medium-low and cook, stirring, for 8 min or until onions are very soft and lightly browned. Whisk flour into milk; gradually stir into pan. Simmer and stir for 3 min or until thickened. Stir in vinegar and syrup. Spoon onions onto plate, top with pork and sprinkle with parsley. 228 calories, 29 g protein, 13 g carbs, 6 g fat, 135 mg sodium Tips: Be sure to heat the skillet well before browning pork to get a nice sear on the outside and don’t try to turn the pork too soon or it will stick and tear. Take a peek without lifting the entire piece to check that it’s nicely browned before you flip it over. Butterfly pork tenderloin and stuff with 1/2 cup (125 mL) fresh bread crumbs, 1/4 cup (60 mL) chopped dried apricots, 2 cloves minced garlic, salt and pepper; tie closed. Brown whole in the skillet, then roast for 25 min. Slice crosswise and serve with onion compote.