Diabetes Forecast

Baked Hawaiian Pork

This tasty tropical recipe combines the sweet, nutty flavor of butternut squash with lean and tender pork and a sweet-tangy pineapple salsa.

Per Serving

Baked Hawaiian Pork

Makes: 2 servings
Serving Size: 4 oz pork, 1/2 cup spinach, 1/2 cup butternut squash
Calories 320
Fat 12 g
Saturated Fat 3.2 g
Carbohydrate 30 g
Fiber 8 g
Sugars 13 g
Cholesterol 60 mg
Sodium 470 mg
Potassium 1750 mg
Protein 28 g
Phosphorus 295 mg
Choices: Starch 0.5, Fruit 0.5, Nonstarchy Vegetable 3, Lean Protein 3, Fat 1
  • Makes: 2 servings
  • Serving Size: 4 oz pork, 1/2 cup spinach, 1/2 cup butternut squash
  • Preparation Time: 15 minutes
  • Cooking Time: 25 minutes


1 pork tenderloin (8 oz)
1/4 tsp. black pepper, divided use
1 1/2 tsp. tsp olive oil, divided use
6 oz. peeled butternut squash, 1/2-inch pieces
1 shallot
1 green bell pepper
1 pineapple spear
2 oz. tomato sauce
1 tsp. Worcestershire sauce
1 tsp. apple cider vinegar
1/4 tsp. ground mustard
10 oz. baby spinach


  1. Preheat the oven to 425˚ F. Pat dry the pork with paper towels and season it with 1/8 tsp of black pepper. Place the pork on one half of a rimmed sheet pan lined with foil. Place the butternut squash on the other half, and season with 1 tsp of the oil, the salt, and the remaining 1/8 tsp of black pepper. Toss to coat evenly. Bake the pork and butternut squash for 10 minutes.
  2. Meanwhile, remove the stem, pith, and seeds from the green bell pepper. Dice the green bell pepper and shallot into ¼-inch pieces. Slice the pineapple spear into ¼-inch pieces. Add all three to a medium bowl.
  3. Add the tomato sauce, Worcestershire sauce, apple cider vinegar, and ground mustard to the bowl. Stir to mix well.
  4. Remove the squash and pork from the oven. Toss the squash to prevent it from sticking to the pan. Cover the pork with the pineapple mixture. Return both the pork and squash to the oven and bake for an additional 15 minutes.
  5. Remove the pork and squash from the oven. Cover the pork with foil and let rest for 10 minutes.
  6. In a medium sauté pan over medium-high heat, add the remaining 1/2 tsp oil. When the oil is hot, add the spinach and sauté for 1 minute, until the spinach is slightly wilted. Thinly slice the pork, and serve the butternut squash and spinach on the side.

Adapted from The New Soul Food Cookbook by Fabiola Gaines and Roneice Weaver.


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