2 healing main dishes with pork

The protein power of pork is elevated with healthy herbs and seasonings. These two dishes will add iron, vitamin C and cancer fighting enzymes, making it not only tasty, but healthy too.

Vitamin C-rich lemon and grapefruit juices enhance the absorption of iron (essential for the production of hemoglobin) from the quinoa. It only takes 10 minutes to prepare and 40 minutes to cook. Here's what you'll need:

• 50 ml (1/4 c) apricot jam
• 30 ml (2 tbsp) Dijon mustard
• 5 ml (1 tsp) grated lemon zest
• 30 ml (2 tbsp) fresh lemon juice
• 5 ml (1 tsp) chili powder, divided
• 500 g (1 lb) well-trimmed pork tenderloin
• 3 ml (3/4 tsp) salt, divided
• 250 g (1 c) quinoa, well rinsed
• 15 ml (1 tbsp) olive oil
• 3 pink grapefruit
• 1.5 kg (8 c) arugula

1. Preheat the oven to 200°C (400°F). In a large bowl, whisk together the jam, mustard, lemon zest, lemon juice and two millilitres (1/2 teaspoon) of the chili powder. Measure out 45 millilitres (three tablespoons) of the jam mixture for the pork.
2. Place the pork in a small roasting pan. Rub with one millilitre (1/4 teaspoon) of the salt and the remaining chili powder. Roast for 15 minutes. Brush the 45 millilitres (three tablespoons) jam mixture over the pork and roast for 10 minutes, or until cooked through but still juicy.
3. Meanwhile, in a pot, bring 500 millilitres (two cups) of water to a boil. Add the quinoa and remaining two millilitres (1/2 teaspoon) salt and return to a boil. Reduce to a simmer; cover and cook for 12 minutes, or until tender. Drain.
4. Whisk the oil into the bowl with the remaining jam mixture. Add the quinoa, tossing to combine.
5. With a paring knife, cut off the skin from the grapefruit. Working over a bowl to catch the juices, cut between the membranes to release the sections. Add the grapefruit sections and 50 millilitres (1/4 cup) of the juice to the bowl with the quinoa.
6. Place the quinoa salad on a bed of arugula. Thinly slice the pork and arrange on top.

This dish takes only 45 minutes to setup and cook. It may seem like a lot of cilantro but that's what gives it its distinctive Southwestern flavour and color to the chili. Phytochemicals in cilantro are thought to stimulate anticancer enzymes in the body so the more the merrier:

• 30 ml (2 tbsp) olive oil500 g (1 lb) pork tenderloin, cut into 2.5 cm (1 in) chunks
• 30 ml (2 tbsp) flour
• 6 scallions, thinly sliced
• 3 cloves garlic, minced
• 1 large green pepper, cut into 1 cm (1/2 in) chunks
• 1 pickled jalapeño pepper, finely chopped
• 125 g (4 oz) canned chopped mild green chilis
• 350 g (1 1/2 c) packed cilantro sprigs, chopped, divided
• 3 ml (3/4 tsp) salt
• 2 ml (1/2 tsp) ground coriander
• 350 g (1 1/2 c) frozen peas, thawed
• 30 ml (2 tbsp) fresh lime juice
• 1 red pepper, slivered

1. Preheat the oven to 180°C (350°F). In a nonstick Dutch oven or flameproof casserole, heat the oil over medium heat. Dredge the pork in the flour, shaking off the excess. Add the pork, and sauté for four minutes, or until golden brown. With a slotted spoon, transfer the pork to a plate.
2. Add the scallions and garlic to the pan, and cook for one minute, or until the scallions are tender. Add the green pepper and jalapeño, and cook for four minutes, or until the green pepper is crisp-tender. Stir in the mild green chilis, half the cilantro, the salt, ground coriander and 275 millilitres (1 1/4 cups) of water; bring to a boil.
3. Return the pork to the pan. Cover, place in the oven and bake for 25 minutes, or until the pork is tender.
4. Stir in the peas, lime juice and remaining cilantro. Cover and let stand for three minutes. Serve topped with the red pepper.

Each of these dishes contains less than 450 calories, 13 grams of fat, and is high in protein and fibre.