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"The Other" White Meat!
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Grilled Cumin-Rubbed Pork Medallions With Pear Sauce
Boneless cuts of fresh pork provide three to four servings per pound, so they are a better value than ribs, which are fun to eat but long on bones and short on meat. Pork tenderloin is considered by many to be the choice cut of pork for low-fat eating. It is very lean yet naturally tender and can be cooked by either dry- or moist-heat methods. Grilling is an excellent way to prepare the whole tenderloin. When it is done, slice it diagonally into serving portions. Tenderloin will be tender and juicy when the meat is still slightly pink in the center. If overcooked, it can be tough and dry. For the best results, use a meat thermometer; when it registers 160°F, the tenderloin is done. You don't have to overcook fresh pork to ensure its safety. Trichinosis is now so rare that you can pretty much forget about it. Experts recommend cooking pork to an internal temperature of 160°F. If you overcook it, the flavor and juiciness are lost.
Did You Know?
Noel Coward Considers The Pig Any part of piggy Ham from Westphalia, ham from Parma, Ham as lean as the Dalai Lama, Ham from Virginia, ham from York, Trotters, sausages, hot roast pork, Crackling crisp for my teeth to grind on, Bacon with or without the rind on, Though humanitarian, I'm not vegetarian. I'm neither crank nor prude nor prig, And though it may sound infra dig Any part of darling pig Is perfectly fine with me.
Anecdotal Information from The Great Food Almanac, ©1994 by Irena Chalmers.
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Roadside
stands are bursting with heaps of ruby red apples, and pyramids of golden pumpkins and
bins of multicolored corn present the backdrop for the Autumn Harvest. Apples, squashes
and corn are abundant; pears are in season; and grapes of all varieties are ready for the
Fall Crush. Those of us who write about food also focus on food celebrations each month. October brings recognition of National Pork Month, National Seafood Month, World Vegetarian Day, National Pasta & Pizza Month, National Cookbook Month, National Popcorn Month, Halloween, and ironically, National Hunger Awareness Month. Since we can't feature all of the October food celebrations in one issue, we've collected a few favorites to showcase for October. This feature focuses on pork, which has "really come a long way, baby!" National Pork Month is sponsored by the National Pork Producer's Council.. In The Great Food Almanac, Irena Chalmers stated in 1994, "Americans are consuming almost 40 percent more pork than they did in the previous decade. We can credit the current popularity of the other white meat to the pork industry's vigorous advertising and promotion campaigns and recognize today's pig as a very different animal from its ancestors, which were bred as much for the value of their lard as for meat. Before the commercialization of vegetable oils, lard was the primary fat used for cooking." Chalmers continued, "Beginning in the 1950s, the pork industry embarked on an aggressive effort to reduce the fat in its animals by more than 50 percnet in order to lower calories and enhance the health profile of most cuts. In 1955, the average hog yielded 127 pounds of meat and nearly 40 pounds of lard. Today, its descendants produce 167 pounds of meat apiece and only a "trace" of lard -- a mere 10 pounds. Contemporary pork tenderloin has become so slim, that it compares favorably with chicken breast stripped of its skin." Not all cuts of pork win high points in the health department, though, much depends on its preparation. Batter-fried chicken contains far more fat than a dish of stir-fried pork, just as a carton of Chinese take-out sweet and sour pork will contain more fat and calories than a turkey sandwich without mayo. In conclusion, Chalmers points out that "Pork always has the advantage of contributing more flavor; it is as delicious at a barbecue as in the dining room in the form of an elegant crown roast --- truly a meat for all seasons." There are many more reasons to celebrate the Fall Harvest, but who can think of a better way than trying new recipes? We’ve maintained and continue to proclaim that a diagnosis of diabetes is NOT a culinary death sentence! In fact, if you can look look for some positives in your diagnosis, think of it in terms of conditioning your appetite for trying new foods, flavors and seasonings. We guarantee that if you’ll just give yourself an opportunity to re-think your cooking habits and try something new, your food journey can be an exciting adventure ~ one that your body will appreciate. Why not enjoy some of the delicious pork recipes we’ve presented here as part of our Harvest Food Celebrations? We think . . . No! We know you’ll be glad you did!
BREAKFAST
CASSEROLE 8 slices whole wheat or white bread, crusts
removed Arrange bread along the bottom of a 3-quart oblong casserole dish or a 13- x 9- x 2-inch baking pan, which has been sprayed with nonstick cooking spray. Overlap the slices slightly. In a small skillet coated with nonstick cooking spray, sauté the bacon, green onions, and broccoli over medium heat until tender, about 8 minutes. Spread mixture on top of the bread. In a mixing bowl, blend the eggs, egg whites, skim milk, and dry mustard; set aside. In a food processor or blender, blend the yogurt, Parmesan cheese, garlic, parsley, basil, rosemary and salt and pepper. Pour into the egg mixture, stirring until well combined. Pour over the bread and press the bread down to soak up the liquid. Cover with plastic wrap and place in the refrigerator for at least 6 hours or overnight. Preheat oven to 375°F. Bake for 1 hour, or until browned and a knife inserted in the center comes out clean. (Note: If you prepare the casserole in a glass dish, place in a cold oven, then turn the oven on and add 10 to 15 minutes longer to the baking time). Makes 12 Servings. Per Serving: 150 Cal; 5 g Total Fat (2 g Sat Fat); 15 g Carb; 12 g Protein; 1 g Dietary Fiber; 97 mg Cholesterol; 358 mg Sodium. Diabetic Exchanges: 1 Lean Meat; 1 Starch; 1/2 Skim Milk; 1 Fat.
GRILLED
CUMIN-RUBBED PORK CHOPS 4 (4-ounce) boneless center-cut loin pork
shops Prepare grill by coating the rack with nonstick cooking spray. Sprinkle both sides of pork with cumin and salt; coat pork with cooking spray. Place pork on preheated grill rack and grill, covered, 5 minutes on each side or until done. Combine mango, beans, and salsa in a small bowl. Serve mango mixture with pork shops; sprinkle with cilantro. Makes 4 Servings. Sodium Alert! This recipe is NOT suitable for those on low salt meal plans. Per Serving: 315 Cal; 10 g Total Fat (3 g Sat Fat); 26 g Carb; 32 g Protein; 4 g Fiber; 80 mg Cholesterol; 434 mg Sodium. Exchanges: 1 Starch; 1/2 Fruit; 4 Lean Meat; 2 Fat.
PORK
MEDALLIONS WITH PEAR SAUCE 4 (4-ounce) boneless center-cut loin pork
chops (about Sprinkle both sides of pork with pepper and salt. Melt margarine in a large nonstick skillet over medium-high heat. Add pork; cook 3 minutes on each side or until browned. Remove pork from pan; set aside. Core pears and cut into 1/2-inch slices. Add pear slices to pan; sprinkle with sugar and rosemary. Cook over medium-low heat 3 minutes, stirring often. Pour apple juice into pan; return pork to pan. Simmer 6 to 8 minutes or until prok is done. Makes 4 Servings. Per Serving: 279 Cal; 10 g Total Fat (3 g Sat Fat); 23 g Carb; 25 g Protein; 3 g Fiber; 71 mg Cholesterol; 234 mg Sodium. Exchanges: 1-1/2 Fruit; 3 Lean Meat; 2 Fat.
HEARTY
PORK AND ONION STEW 1/3 cup all-purpose flour Preheat oven to 350°F. if not using crockpot method to cook. In a large plastic bag with a tight-fitting seal, combine flour, salt, and pepper. Add pork and shake until well coated. Shake off excess flour. In an ovenproof Dutch oven or 3-quart casserole, combine coatd pork and remaining ingredients. Cover and bake for 1-1/2 hours or until meat is tender, stirring occasionally. Remove bay leaf before serving. Makes 6 Servings as a main dish (1-1/4 cups per serving). Per Serving: 285 Cal; 11 g Total Fat (4 g Sat Fat); 17 g Carb; 25 g Protein; 71 mg Cholesterol; 187 mg Sodium. Exchanges: 1/2 Starch; 1 Veg; 3 Very Lean Meat; 2 Fat. Crockery Cooker Method: Prepare pork cubes as directed above. Combine coated pork pieces and remaining ingredients in a 3-1/2 to 4-quart electric slow cooker. Cover and cook on high for 4 to 5 hours or on low for 8 to 10 hours, or until meat is tender, stirring occasionally. Remove bay leaf before serving.
HONEY-GARLIC PORK CHOPS 1/4 cup lemon juice Combine all ingredients except pork chops in a small bowl. Place pork in a shallow baking dish; pour marinade over pork. Cover and refrigerate 4 hours or overnight. Remove pork from marinade. Heat remaining marinade in a small saucepan over medium heat to simmer. Broil pork 4 to 6 inches from heat source, 12 to 15 minutes, turning once during cooking and basting frequently with marinade (you can also cook the chops on your grill). Makes 4 Servings. Sodium Alert! This recipe is NOT suitable for those on low salt meal plans. Per Serving: 248 Cal; 7 g Total Fat; 20
g Carb; 25 g Protein; 61 mg Cholesterol; 604 mg Sodium. Exchanges:
PORK CHOPS
OLÉ 6 loin pork chops (1/2-inch thick), trimmed In a large skillet coated with nonstick cooking spray, brown pork chops; sprinkle with seasoning blend and pepper. Meanwhile, coat a 13- x 9- x 1-inch baking dish with nonstick cooking spray. Combine rice, water, tomato sauce and taco seasoning in the prepared dish and mix well. Arrange chops on top; sprinkle with green pepper. Cover and bake at 350°F for 1-1/2 hours. Uncover and sprinkle with cheese; return to the oven until cheese is melted. Makes 6 Servings. Sodium Alert! This recipe is NOT suitable for those on low salt meal plans. Per Serving: 268 Cal; 7 g Total Fat (3 g Sat Fat); 24 g Carb; 25 g Protein; 61 mg Cholesterol; 487 mg Sodium. Exchanges: 2 Starch; 3 Very Lean Meat; 1 Fat.
APPLE-TOPPED
CHOPS 6 loin pork chops (3/4-inch thick), trimmed In a large skillet coated with nonstick cooking spray, brown pork chops over medium heat. Place in an ungreased 3-quart baking dish. Place onion rings over the chops. Sprinkle with two-thirds of the raisins. Arrange the apple slices on top and sprinkle with remaining raisins. Combine apple juice, brown sugar, basil, nutmeg and cloves and pour over all. Cover and bake in preheated 350°F oven for 1 hour. Uncover and bake 30 minutes longer, or until meat is tender. Makes 6 Servings. Per Serving: 240 Cal; 6 g Total Fat (2 g Sat Fat); 28 g Carb; 20 g Protein; 54 mg Cholesterol; 51 mg Sodium. Exchanges: 1-1/2 Fruit; 1/2 Veg; 3 Very Lean Meat; 1 Fat. DELUXE
POTATO HAM BAKE 2 cans (10.75-ounces each) low-fat condensed
cream of In a large bowl, combine the first four ingredients; mix well. Stir in ham and potatoes. Spread into a 13- x 9- x 2-inch baking dish coated with nonstick cooking spray. Combine cornflakes and margarine; sprinkle over casserole. Bake, uncovered, at 350°F for 1 hour or until potatoes are tender. Makes 12 Servings. Ed. Note: This recipe, as good as it sounds, is not suitable for those on sodium-restricted meal plans. Sorry! Per Serving: 228 Cal; 8 g Total Fat (4 g Sat Fat); 26 g Carb; 14 g Protein; 32 mg Cholesterol; 628 mg Sodium. Exchanges: 2 Starch; 2 Very Lean Meat; 2 Fat.
PEACHY
HAM AND CHEESE GRILLS 2 Tbsp no-sugar-added peach fruit spread Spread peach or apricot fruit spread on 2 bread slices; top each evenly with ham and cheese. Top with remaining 2 bread slices. Coat sandwiches with cooking spray. Coat a nonstick skillet with cooking spray, and place over medium heat until hot. Add sandwiches and cook 2 minutes on each side, or until golden. Makes 2 Servings. Ed. Note: Another no-no for those on sodium-restricted meal plans. Per Serving: 310 Cal; 8 g Total Fat (3 g Sat Fat); 40 g Carb; 19 g Protein; 1 g Fiber; 30 mg Cholesterol; 817 mg Sodium. Exchanges: 2 Medium-Fat Meat; 2-1/2 Starch; 2 Fat.
SPEEDY
PORK TOSTADAS 4 (8-inch) fat-free flour tortillas Arrange tortillas on a baking sheet; coat both sides lightly with cooking spray. Bake at 375°F for 7 to 8 minutes or until golden. While tortillas bake, coat a large nonstick skillet with cooking spray; place over medium-high heat until hot. Add pork, garlic, and cumin; cook 3 minutes or until pork is browned on all sides, stirring frequently. Add beans and salsa; simmer 4 minutes or until pork is tender. Place tortillas on 4 individual serving plates; arrange lettuce evenly over tortillas. Top tortillas evenly with pork mixture, cheese, tomato, and sour cream. Makes 4 Servings. Sodium Alert! This recipe is NOT suitable for those on low salt meal plans. Per Serving: 339 Cal; 8 g Total Fat (3 g Sat Fat); 41 g Carb; 25 g Protein; 6 g Fiber; 46 mg Cholesterol; 577 mg Sodium. Exchanges: 2 Lean Meat; 2 Starch; 2 Veg; 2 Fat.
PEPPERED PORK 1 (1-pound) pork tenderloin Slice tenderloin crosswise into 1-inch slices. Spread garlic over both sides of slices; sprinkle both sides of slices with thyme, salt, and pepper. Coat a large nonstick skillet with cooking spray; place over medium-high heat until hot. Add pork slices; cook 4 to 6 minutes on each side or until pork is tender. Remove pork from skillet; set aside and keep warm. Add pepper stir-fry to skillet and cook, stirring constantly, 3 minutes. Add vinegar and honey; cook 2 minutes. Return pork slices to skillet and cook 2 minutes or just until thoroughly heated. Makes 4 Servings. Per Serving: 202 Cal; 4 g Total Fat (2 g Sat Fat); 11 g Carb; 29 g Protein; 3 g Fiber; 83 mg Cholesterol; 246 mg Sodium. Exchanges: 3-1/2 Very Lean Meat; 2 Vegetable; 1 Fat.
INDONESIAN
PORK TENDERLOIN 1 (1-pound) pork tenderloin Trim fat from tenderloin. Combine soy sauce and next 3 ingredients, stirring well. Spread soy sauce mixture over tenderloin. Place on a rack in a roasting pan coated with cooking spray. Insert meat thermometer into thickest part of tenderloin, if desired. Bake uncovered, at 375°F for 30 minutes. Brush tenderloin with apricot spread and bake an additional 10 minutes or unti meat thermometer registers 160°, basting often with apricot spread. Let stand 10 minutes before slicing. Makes 4 Servings. Per Serving: 222 Cal; 8 g Total Fat (2 g Sat Fat); 8 g Carb; 27 g Protein; 79 mg Cholesterol; 285 mg Sodium. Exchanges: 1/2 Starch; 3 Lean Meat; 2 Fat.
CABBAGE PATCH CASSEROLE 1/2 pound lean ground pork, cooked and
drained Heat oven to 350°F. Spoon meat into small nonstick casserole dish and top with onions, then rice, and then cabbage. In a small cup, combine vinegar, tomato sauce, and pepper. Pour liquid over items. Sprinkle with caraway seeds. Cover and bake 30 to 45 minutes, or until cabbage is tender. Makes 2 Servings. Per Serving: 289 Cal; 4 g Total Fat (2 g Sat Fat); 33 g Carb; 27 g Protein; 65 mg Cholesterol; 92 mg Sodium; 2 g Fiber; 8 g Sugars. Exchanges: 1-1/2 Starch; 3 Very Lean Meat; 2 Veg; 1 Fat.
GRILLED
PORK AND RICE SALAD 3 (4-ounce) lean boneless center-cut loin
pork chops, 1/2-inch thick Trim all visible fat from pork. Combine 2 Tablespoons soy sauce and next 3 ingredients; stir well, Brush mixture evenly over both sides of pork chops. Cover and chill 30 minutes. Coat grill rack with cooking spray; place rack on grill over medium-hot coals (350° to 400°). Place pork on rack; grill, uncovered, 3 to 4 minutes on each side. Let pork cool slightly; cut into 1/2-inch pieces. Combine pork, rice, and next 3 ingredients in a large bowl; toss well. Combine lime juice and next 3 ingredients. Drizzle over pork mixture, and toss gently. Cover and chill until ready to serve. Spoon salad evenly onto individual lettuce-lined salad plates. Makes 6 (1-cup) Servings. Per Srving: 198 Cal; 8 g Total Fat (2 g
Sat Fat); 19 g Carb;
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