HEALTHY Pork Tenderloin — Wonderful Sunday

Who keeps at  least one Pork Tenderloin in the freezer for a quick and easy meal? I do, always buying when on sale. Great to thaw on a weekend with leftovers used in lunches throughout the week…pairing with citrus…a favorite addition to pork or lamb…IT.IS.FABULOUS.  

This recipe is sanctioned by the American Diabetes Association. What better Sunday-after-church-lunch with family and friends?  

Graciously, Chef Ronaldo agreed to share this recipe with all of us!

Mojo-Marinated Pork Tenderloin (Pernil)

(From “Chef Ronaldo’s Sabores de Cuba”, p. 48)

This recipe takes the classic pork shoulder dish (pernil) and makes it healthier while still giving you the amazing Cubano flavor that we love. I have substituted pork tenderloin for pork shoulder in this version of the recipe. I can hear my father’s voice screaming at me, “Oye, chico, what are you doing changing the dish?” I’m not changing the essence of the dish, I’m just modifying it so people can enjoy it in a healthier way.


PREP TIME: 25 minutes
COOKING TIME: 15–20 minutes
SERVING SIZE: 1 (4-ounce) piece pork

2 navel oranges, peeled and cut in half
2 lemons, peeled
1 teaspoon kosher salt
1/2 teaspoon cracked black pepper
1/4 teaspoon ground cumin
1/4 teaspoon garlic powder
2 tablespoons distilled vinegar
2 stems fresh thyme, leaves removed from stem
1 (20-ounce) pork tenderloin
Nonstick cooking spray

1. Preheat oven to 400°F.

2. Grab your blender to make the mojo marinade. I use vitamix. Add oranges, lemons, salt, pepper, cumin, garlic powder, vinegar, and fresh thyme leaves into the blender. Pulsate the mixture 4 times, then purée for 1 minute. Set aside 4 ounces mojo and add the rest to a resealable plastic bag.

3. Remove the silver skin from the pork tenderloin. Add pork tenderloin to the resealable plastic bag with the mojo. Marinate pork for at least 20 minutes in the fridge.

4. Remove the pork tenderloin from the bag (discarding the marinade in the bag) and pat dry with a paper towel. Preheat an ovenproof sauté pan over medium heat, spray with nonstick cooking spray, and wait 10 seconds for oil to come up to temperature. Brown both sides of pork tenderloin in the pan, then place pan in the oven for 15–20 minutes. Internal temperature of cooked pork should read 145°F.

5. Remove pork from oven and let it rest for a few minutes so juices redistribute. Drizzle some of the reserved mojo marinade on the pork, and serve.

Exchanges/Food Choices:
1/2 fruit, 3 lean protein

Calories 160
Calories From Fat 25
Total Fat 3g
Saturated Fat 1g
Trans Fat 0g
Cholesterol 75mg
Sodium 450mg
Potassium 590mg
Total Carbohydrate 10g
Dietary Fiber 2g
Sugars 5g
Protein 25g
Phosphorus 300mg

Chef Ronaldo Sabores de Cuba

Copyright © 2016 by Ronaldo Linares. From Chef Ronaldo’s Sabores de Cuba Photography: Kelly Campbell Photography. Reprinted with permission from The American Diabetes Association. Chef Ronaldo’s Sabores de Cuba is available at, in bookstores nationwide, or by calling 1-800-232-6733.

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Dorothy Marvine Ely


Mr. and Mrs. Charles Ray Robinson


Who caught this fish?  


Dorothy Marvine near their Lake Conway Cabin, posing with their new car!


Gary Ray Robinson Easter Egg Hunting at his Grandparents.

PICT0017Wedding of Bruce and Betty Acruman


Yours Truly opening Christmas presents!

— more to come —

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Reading Cookbooks is one of my favorite things to do!  Mark Bittman and Ina Garten are favorites.  Great resources to cherry-pick recipes that fit my life. 

Eliminating sugar from my diet earlier this year changed much of my pantry. Finding SABORES DE CUBA with recipes developed by Chef Ronaldo was a perfect find. Love Chef’s Cuban Flavors. Flavors that are bright and beautiful and bold.  And now, Sugar Free.

Chef Ronaldo Sabores de Cuba

Take a peek at one of my favorite recipes for BREAKFAST!  

Try this Green Vegetable Egg Tortilla and you’ll want to have the entire book on hand.  Trust me on this! 


(From “Chef Ronaldo’s Sabores de Cuba”, p. 182)

Adding lots of greens to your morning meal charges your body with some incredible nutrition. This recipe is a great way to get you through the first part of the day. Breakfast doesn’t have to mean hitting the drive-through window at a doughnut or coffee shop.
The time we spend waiting to place our order at the drive-through could be spent making an awesome, healthy breakfast like this one. Have a great day!

PREP TIME: 10 minutes
COOKING TIME: 15 minutes

SERVING SIZE: 1/4 of the tortilla

2 stalks green onion, finely sliced
2 crowns broccoli, finely sliced (about 1 cup)
1/2 cup washed and cubed Roma tomatoes
1 cup spinach, washed and thinly sliced
1/2 teaspoon kosher salt

1 teaspoon garlic powder

1 teaspoon dried oregano
1/4 teaspoon cracked black pepper
1/2 teaspoon Spanish smoked paprika
4 eggs, whisked

1/2 cup fat-free milk (I use Almond Milk.)

Preheat oven to 350°F. 

To a bowl, add green onion, broccoli, tomato, spinach, salt, garlic powder, oregano, pepper, and smoked paprika. Toss ingredients well to make sure greens are covered with the spices. 

Preheat an ovenproof nonstick pan over medium heat. Add vegetables from the bowl and sauté until ingredients are cooked through, about 2 minutes. 

Add milk to the bowl with whisked eggs and whisk briefly to combine. Add egg mixture to pan and stir with a wooden or plastic spoon. Make sure all ingredients are evenly spread out. 

Place pan in the middle rack of your oven and cook for 10 minutes. To check if the tortilla (egg and vegetable mixture) is done, insert a toothpick in the middle; if it comes out clean, the tortilla is cooked through. 

Remove from oven and let it rest on the stovetop for 1–2 minutes so eggs settle and don’t fall apart when serving. Enjoy! 

Exchanges/Food Choices:
1 vegetable, 1 medium-fat protein


Calories 100 | Calories from Fat 45 | Total Fat 5g | Saturated Fat 2g | Trans Fat 0g | Cholesterol 185mg | Sodium 340mg | Potassium 350mg | Total Carbohydrate 7g | Dietary Fiber 1g | Sugars 3g | Protein 9g | Phosphorus 165mg

There is another recipe I’ll be trying this week, will post upon trying.  Subscribe for more recipes like this. YUM-O.

Also, If you’d like this book for your own library:

Copyright © 2016 by Ronaldo Linares. From Chef Ronaldo’s Sabores de Cuba Photography: Kelly Campbell Photography. Reprinted with permission from The American Diabetes Association. Chef Ronaldo’s Sabores de Cuba is available at, in bookstores nationwide, or by calling 1-800-232-6733.

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