Sometimes the blues can be just what the doctor ordered, especially if they're the kind that grow on bushes.
Besides being a delicious addition to your diet, blueberries have been linked to numerous health benefits. And the good news is that it doesn't seem to matter whether you consume fresh, frozen or even dried blueberries.
Of course, it's easiest to eat blueberries out of hand or sprinkled over yogurt or cereal (just 40 calories per half-cup serving), but they also make an excellent addition to cooked dishes, and not just the usual desserts and baked goods. Blueberries can have a savory side, too.
Consider adding fresh or dried blueberries to a meatloaf or burger, especially when blended with savory ingredients such as onions and Dijon mustard
For this recipe, blueberries are cooked down with chopped onion, fresh ginger and white balsamic vinegar to make a sweet and tangy ketchup to accompany lean pork tenderloin. This recipe makes more blueberry-balsamic ketchup than you will need. Don't worry, it's delicious on just about any red meat, including in place of classic ketchup on burgers.
The technique for cooking the pork calls for dredging the medallions in seasoned Wondra flour because it creates a beautiful, golden crust. But in a pinch, you can always use regular, all-purpose flour instead.
Start to finish: 50 minutes (30 minutes active)
2 1/2 cups blueberries
1 cup packed brown sugar
1/2 cup finely chopped sweet onion
1/3 cup white balsamic vinegar
1 tablespoon peeled and minced, fresh ginger
1/2 teaspoon salt, divided
1/4 cup Wondra flour
3/4 teaspoon dried thyme
1/2 teaspoon ground black pepper
1 1/4 pounds pork tenderloin
1 tablespoon extra-virgin olive oil
In a medium saucepan over medium-high, combine the blueberries, brown sugar, onion, vinegar, ginger and 1/4 teaspoon of the salt. Heat, stirring continuously, until sugar has dissolved. Adjust heat so blueberry mixture is vigorously simmering and cook, stirring occasionally, until blueberries have popped and ketchup has thickened slightly, 20 to 25 minutes (ketchup will thicken more as it cools). Remove from heat and set aside.
In a wide, shallow bowl or pie plate, whisk together the flour, thyme, pepper and remaining 1/4 teaspoon salt. Slice the pork tenderloin diagonally into 1-inch-thick medallions.
In a 12-inch, nonstick skillet over medium-high, heat the oil.
Working in batches, dredge pork medallions through flour mixture then place them into hot skillet. Cook pork until golden-brown and no longer pink at center, 4 to 6 minutes per side. Serve pork medallions immediately, topped with blueberry-balsamic ketchup.
Nutrition information per serving (values are rounded to the nearest whole number): 490 calories; 63 calories from fat (13 percent of total calories); 7 g fat (2 g saturated; 0 g trans fats); 92 mg cholesterol; 77 g carbohydrate; 32 g protein; 3 g fiber; 328 mg sodium.