Pan-Grilled Pork Cutlets

Pork cutlets are rubbed with aromatic spices before being quickly browned in a grill pan.

PREP: 15 minutes GRILL: 6 to 8 minutes

MAKES: 6 main-dish servings

1 tablespoon fennel seeds

1 tablespoon coriander seeds

1 tablespoon cumin seeds

2 garlic cloves, crushed with garlic press

1 tablespoon olive oil

1 teaspoon salt

½ teaspoon coarsely ground black pepper

2 pork tenderloins (about 12 ounces each), trimmed

1 orange, cut into wedges

1. In small zip-tight plastic bag, place fennel, coriander, and cumin seeds. With meat mallet or rolling pin, crush seeds. Transfer to small bowl; stir in garlic, oil, salt, and pepper.

2. Cut each pork tenderloin lengthwise almost in half, being careful not to cut all the way through. Open and spread flat. Place each between two sheets plastic wrap; with meat mallet or rolling pin, pound to about ½-inch thickness. Cut each into 3 cutlets. Rub both sides of cutlets with spice mixture.

3. Grease large ridged grill pan and heat over medium heat until very hot but not smoking. Add cutlets and cook until lightly browned outside and slightly pink inside, 6 to 8 minutes, turning over once. Serve with orange wedges.

EACH SERVING: About 185 calories, 25g protein, 5g carbohydrate, 7g total fat (2g saturated), 67mg cholesterol, 440mg sodium