SparkPeople

Usually a mustard sauce like this one would be made from a béchamel, the classic creamy white sauce. Not only does such a sauce contain gobs of fat, but it also takes about 30 minutes to prepare. This recipe is low in fat and made in a flash. Mustard can be quite high in sodium. If you're concerned about your sodium intake, you can cut back on the amount of mustard you use or experiment with dried mustard. If you don't have the Lemon-Pepper Rub on hand, just zest a lemon, then add 1⁄2 teaspoon of black pepper.

Pork tenderloins are quite affordable cuts of meat, and they're usually leaner than a beef roast. Use the leftover pork and any leftover sauce on a sandwich. Add sliced tomatoes and spinach for one tasty lunch.

Makes 4 servings; 3 to 4 ounces meat with 1 tbsp sauce per serving
Prep time: 25 Minutes

Ingredients:
1⁄4 cup plain low-fat yogurt
1⁄4 cup Dijon mustard
1 tbsp dried dill
11⁄2 tbsp lemon juice
1-pound pork tenderloin, fat trimmed
1⁄2 tsp salt-free lemon-pepper rub

Directions:
1. Preheat the oven to 375 degrees F.

2. Make the Sauce. In a small mixing bowl, combine the yogurt, mustard, dill, and lemon juice. Chill.

3. Place a flat-bottomed, ovenproof skillet over high heat. Lightly spray the pork roast with nonstick cooking spray and rub lemon-pepper rub all over the meat. Sear the meat on all sides in the hot skillet, then transfer the pan to the oven.

4. Roast the pork until the internal temperature reaches 150° F, 15 to 20 minutes. Remove the meat from the oven, and let rest for 5 minutes before carving into thin slices. Serve with mustard sauce.

Nutrition:
198.7 calories, 7.3 g total fat, 68.1 mg cholesterol, 419.2 mg sodium, 1.8 g total carbs, 2.1 g dietary fiber, 26 g protein

Photo by Randall Hoover Photography