Roasted Pork Tenderloin, Dumplings and Sauerkraut

Well, I did it, I created a healthier version of our family New Year’s Day meal. My family did enjoy this version as much as the traditional version. I found using whole wheat flour creates a denser product. I am happy that I split the flour half and half with all-purpose white flour.  I will definitely use this recipe again!

If you are counting your carbs, be mindful of your portion size.  These dumplings are very addicting.  It is hard to resist taking just one more, but be strong there will be some left over for munching later.

Be warned…to create this meal, you will need about 1 hour or more for the prep, but it is worth it in the end. Enjoy!

Roast Pork Tenderloins, Dumplings and Sauerkraut

Servings:  8 servings with left over dumplings and kraut

  

Dumplings:

2 Cups mashed potatoes –

To prepare mashed potatoes for the dumplings:

Peel and dice potatoes (about 1 ½ pounds of potatoes) add to pot with cold water, covering the potatoes with water to about 1 inch above.  Add ¼ tsp. salt and ½ tsp. pepper; bring to a boil and cook until fork tender.  Drain potatoes, taking care to drain all excess water.  Slightly mash the potatoes with potato masher or fork.  Finish with an electric hand mixer, whipping potatoes until all lumps are gone.  Refrigerate until cool.

1 ¼ Cup All-purpose White Flour

1 Cup Whole wheat flour (I used King Arthur Flour -100% Organic Whole Wheat Flour)

¼ Tsp. Kosher Salt, plus 1 Tsp. (divided)

¾ Tsp. Double Acting Baking Powder

1 Whole Egg

1 Egg White

1/4 Cup Smart Balance OMEGA 3 Buttery Stick, melted

¼ - ½ Cup 1% Milk (start with ¼ cup and add additional milk, as needed, 1 tablespoon at a time to achieve correct consistency)

Fill a large stock pot with 4 quarts cold water, add 1 teaspoon of salt; bring to a rapid boil. 

Sift flour, ¼ tsp. salt, and baking powder into a large mixing bowl; repeat sifting three times. Add mashed potatoes, eggs and melted butter.  Add ¼ cup of milk and mix to combine, taking care not to over-mix! (Note:  I use my hands, or a wooden spoon to mix dough.) Add additional milk as needed.  Consistency should be a pliable and stretch easily while not falling apart, and it should hold together when rolled into a ball. This dough should not be sticky! If dough is too wet, add a little all-purpose white flour.

Turn out dumpling mixture onto a large lightly floured surface; divide into 6 equal pieces.  Roll each into a roll, about ¾ inches in diameter and 12 inches in length.  Cut each log into ½ inch pieces and set aside.

Place dumplings into the pot of boiling water, careful not to crowd the pot.  Reduce the heat to medium/high. Once the dumplings rise to the surface, cook for an additional 5 minutes; remove with a slotted spoon to a colander; rinse with cold water, drain and set aside. I usually cover the dumpling with a wet paper towel to prevent drying.

Sauerkraut:

2 Tbls. Extra Virgin Olive Oil

½ Large Sweet Onion, diced into ¼ inch pieces

1  14oz. Can Sauerkraut, rinsed and drained (I used SnowFloss Kraut)

1  14oz. Can Sweet Bavarian sauerkraut rinsed and drained (I used SnowFloss Kraut Bavarian Style Sweet)

1 ½ Tsp. Light Brown Sugar

1 Cup Water

In a large, nonstick, sauté pan heat the olive oil, add onions and cook until translucent, stirring every so often.  Add sauerkraut, mix to combine; sauté for about twenty minutes on medium heat. Combine brown sugar and water, mix until sugar is dissolved; add to pan with sauerkraut and onions and reduce heat to low.  Cook on low for about 25 minutes, until kraut is tender and water is dissolved. Set aside.

Roasted Pork Tenderloin:

Preheat oven to 350 degrees

2 Pork Tenderloins – about 1 to 1 ½ pounds each

2 Tbls. Extra virgin olive oil infused with garlic (plain extra virgin olive oil will work also)

1 Tsp. Dried Thyme

½ Tsp. Garlic Powder

½ Tsp. Mrs. Dash Original Blend – Seasoning Blend

½ Tsp. Ground Pepper

¼ Tsp. Kosher Salt

Pre-heat a large nonstick skillet on medium high.

In a small bowl combine all dry seasonings. Rub dry mixture onto all sides of the tenderloins. Transfer tenderloins to skillet; sear on each side until browned. Transfer browned meat to a 10 X 15 baking dish and place in oven.  Roast until meat reaches an internal temperature of 150 - 155 degrees.  Remove pork to a plate and cover with foil and keep until ready to serve.

Finishing the Dumplings and Sauerkraut:

Sauerkraut and Dumplings - prepared earlier
1 ½ Cups Unsalted Low-fat Chicken Broth

In the same baking dish you roasted the pork in, add the cooked kraut and dumplings. Mix together with the left over meat juices. (Note:  I keep the some of the dumplings seperate from the kraut) At this point add the chicken broth to the kraut and dumplings; stir. 

Cover the dish with foil and place in oven; cook for 20 minutes. Remove foil stir the kraut and dumplings; continue to cook in oven for an additional 10 minutes or longer if you prefer a crispier dumpling.

To serve:

Slice pork roast in ½ slices and serve with kraut and dumplings on the side.  If you prefer, you can top with a fat free, low sodium gravy.