GOLDEN VALLEY, Minn. - Chef Jen Welpert, Executive Wellness Chef for Mayo Clinic’s Healthy Living Program joined us on KARE11 News@4 to serve up some recipes. She showed some ways to use less fat, sugar and other rich ingredients making dishes lighter and healthier.

Roasted Pork Tenderloin in Red Wine Marinade

Serves 4

You will need: knife, cutting board, large bowl, spoon, large saute pan, tongs, baking sheet, meat thermometer

Ingredients Action
1 pound pork tenderloin
2 shallots
2 tablespoons garlic
2 tablespoons fresh rosemary
2 tablespoons fresh thyme 1. Clean and trim the pork tenderloin. Chop the shallots, garlic, rosemary, and thyme.
2 cups red wine

2. In a large bowl, combine the wine, shallots, garlic, rosemary, and thyme. Place pork in the bowl; cover and set in the refrigerator to marinate for at least 1 hour.
1 teaspoon olive oil
1 teaspoon salt
½ teaspoon ground black pepper

3. Heat the oven to 375 F. Heat a large saute pan to medium-high heat; add the oil. Season the pork with salt and pepper. Cook pork and marinade until pork is golden brown on all sides (about 2 minutes on each side).

4. Place the pork on a baking sheet. Bake for 20 minutes or until internal temperature reaches 140 F for medium rare to medium doneness.

Roasted Butternut Squash Fries

Serves 6

You will need: baking sheet, cutting board, knife, medium bowl

Ingredients Action
1 medium butternut squash
1 tablespoon fresh thyme
1 tablespoon fresh rosemary

1. Heat the oven to 425 F. Lightly coat a baking sheet with nonstick cooking spray. Peel skin from butternut squash and cut into even sticks, about ½-inch wide and 3 inches long. Chop the thyme and rosemary.
1 tablespoon olive oil
½ teaspoon salt

2. In a medium bowl, combine the squash, thyme, rosemary, oil, and salt; mix until the squash is evenly coated. Spread onto the baking sheet and roast for 10 minutes.

3. Remove the baking sheet from the oven and shake to loosen the squash. Place back in the oven and continue to roast for another 5 to 10 minutes until golden brown.

Cranberry Merlot Sauce

Serves 6

You will need: chef’s knife, cutting board, medium sauce pot, spatula

Ingredients Action
1 shallot
1 tablespoon fresh thyme 1. Dice the shallot. Finely chop the thyme.
1 teaspoon olive oil
2 cups fresh or frozen cranberries

2. In a medium sauce pot, heat oil on medium heat. Add shallots; stir for about 1 minute. Add cranberries; continue to stir for about 2 minutes.
½ cup merlot wine
1 cup demi glace or unsalted beef broth
½ cup water
3 tablespoons sugar
½ teaspoon salt
¼ teaspoon nutmeg
Pinch of ground black pepper

3. Add wine and thyme to the pan. Let mixture reduce by half. Add demi glace, water, sugar, salt, nutmeg, and pepper. Stir until cranberries are soft and sauce has thickened.