Eat Healthy
with
Pork
Dear Colleague:
Look for “starred”
recipes that are
great for cooking
demonstrations
whether at a grocery
store, wellness class
or for a cooking club!
We are excited to share the latest recipes and
nutrition news on pork in “Eat Healthy with Pork.”
Because we are committed to nutrition
education and inspiring healthy dishes, we have
developed an array of recipes fit for any occasion in addition to nutritional
resources.
Cookbooks are a wonderful way to share one of life’s true pleasures –
good food – while also serving as a reference and educational tool for you
and your clients/patients.
The upcoming pages were created with health professionals in mind! This
is a book that offers lean, healthy pork recipes while being mindful of you
and your client’s busy schedule. It shows you how to create wonderful,
healthy dishes without a lot of hassle and also without sacrificing flavor!
Nutritious food can be luscious, rich and inspiring. All of our recipes, from
appetizers to entrées, are a treat for your taste buds that your body and
mind can feel good about.
We created this book to spark inspiration in the kitchen and to motivate
your clients to stay inspired to eat well and live well. From the National Pork
Board and all of America’s pork producers, we hope you view these recipes
as a catalyst for your client’s healthy eating and to crave these recipes again
and again!
PorkandHealth.org
For your convenience, all materials in this cookbook are also downloadable
at www.porkandhealth.org. The site offers numerous recipes, tips from guest
experts and a quarterly newsletter with the latest nutrition news. If you are
not a subscriber yet, please visit and sign up.
Healthy regards,
Adria Sheil-Brown, RD, LD
National Pork Board
Manager, Nutrition Communications & Research
2 Eat Healthy with Pork
Pork Tostadas page 36
Contents
4 Serving Plate
6 Pork’s Slim 7
7Breakfasts
13 Appetizers
17 Salads
21 Soups
25 Lunches
29 Dinner
41 Pork Basics Lean Cuts Chart
42 Nutrition Research Data
43 Cooking Times and Temperatures Chart
Eat Healthy with Pork 3
4 Eat Healthy with Pork
A Guide to Healthy
Eating and Portion Size
Healthy Tip
Did you know that pork
tenderloin is as lean as a
skinless chicken breast? An
analysis by the United States
Department of Agriculture
(USDA) found that pork
tenderloin contains only
2.98 grams of fat per
3-ounce serving (actual
size shown left), compared
to 3.03 grams of fat in a
3-ounce serving of skinless
chicken breast.
Eat Healthy with Pork 5
Seven common cuts of pork are, on average,
16% leaner than 20 years ago.
Pork tenderloin is just as lean as a skinless chicken breast!
1.02g
2.98g
Pork tenderloin
0.86g
3.03g
Skinless chicken breast
Pork’s
Slim 7
Saturated Fat
Total Fat
1.15g
3.71g
Sirloin pork chop The Leanest Cuts of Pork
1.77g
5.17g
New York pork chop (boneless top loin pork chop)
1.77g
5.27g
Ground pork, 96% lean
1.64g
5.34g
New York pork roast (boneless top loin pork roast)
1.83g
6.20g
Porterhouse chop (bone-in center pork chop)
2.17g
7.10g
Ribeye pork chop (bone-in rib pork chop)
2.58g
Skinless chicken thigh
The pork industry has
responded to the consumer’s
desire for lean pork products.
Through efforts in feeding
and management practices by
pork producers, seven of the
most common cuts of pork
have, on average, 16% less fat
and 27% less saturated fat
than 20 years ago.
9.25g
Based on 3-ounce cooked servings (roasted or broiled), visible fat and skin trimmed after cooking.
Reference: U.S. Department of Agriculture, Agriculture Research Service, 2012.
Lean: Less than 10 grams total fat, 4.5 grams saturated fat and 95 milligrams cholesterol per serving.
Extra Lean: Less than 5 grams total fat, 2 grams saturated fat and 95 milligrams cholesterol per serving.
“Loin” = Lean
When shopping, make sure to look for lean cuts
of pork with the word “loin” on the label, such as
pork tenderloin or loin chop.
Nutrient Composition
Pork packs nutrients in every lean serving. A 3-ounce portion of pork tenderloin, for
example, is an “excellent” source of protein, thiamin, vitamin B6, phosphorus and niacin,
and a “good” source of potassium, riboflavin and zinc, yet contributes only 6 percent of
calories to a 2,000-calorie diet. Fresh pork is naturally low in sodium.
Keeping Your Pork Meals Lean
• Trim any visible fat before cooking.
• Practice portion control: 3 ounces is about the size of a deck of cards.
• Use low-fat preparation techniques: broil, grill, roast on a rack or stir-fry in minimal fat.
• Marinate lean pork cuts for extra flavor.
• Use nonfat, low-sodium herbs and spices to season instead of high-fat sauces.
6 Eat Healthy with Pork
Breakfasts
Baked Egg with Canadian Bacon,
Tomato and Potatoes page 8
Eat Healthy with Pork 7
Baked Egg with Canadian
Bacon, Tomato and Potatoes
Bacon and Mushroom
Bite-Size Quiche
Makes 4 servings
Makes 3½ dozen
1 6-oz package Canadian-style bacon,
chopped
1 cup refrigerated red potato wedges,
no-oil added, cubed
1 small plum tomato, seeded and
chopped
2 tablespoons fresh chives, chopped
4 large eggs
¹∕8 teaspoon black pepper
4 teaspoons nonfat half-and-half
4 teaspoons Swiss cheese, OR Gruyère
or white Cheddar cheese, finely
shredded (optional)
Butter-flavored nonstick
cooking spray
Preheat oven to 350 degrees F. Coat the
inside of four 6-ounce ramekins or custard
cups/ramekins with cooking spray; set aside.
Combine Canadian bacon, potatoes,
tomato and chives in a medium bowl.*
Spoon mixture evenly into ramekins.
Break egg into each ramekin on top of
the Canadian bacon mixture. Sprinkle with
pepper. Drizzle 1 teaspoon of half-and-half
over each egg. Place ramekins on baking
sheet.
Bake in heated oven for 15-20 minutes
or until egg whites are opaque and yolks
have firm edges but are soft in centers.
Remove from oven.
If desired, sprinkle each with 1 teaspoon
cheese. Serve immediately.
* For a Southwest twist, toss the Canadian
bacon mixture with 1/2 teaspoon chili powder
before spooning it into the ramekins.
Serving Suggestions:
A healthy way to start your morning
with Canadian bacon in this baked egg
dish. Serve with whole grain toast and
juice.
Nutrition Information Per Serving:
Calories: 280 Protein: 17 g Fat: 8 g
Sodium: 800 mg Cholesterol: 235 mg
Saturated Fat: 2 g Carbohydrates: 25 g Fiber: 1 g
8 Eat Healthy with Pork
8 slices bacon
1/4 pound fresh mushrooms, chopped
1 tablespoon butter
¹∕³cup green onion, chopped
1²∕³ cups Swiss cheese, shredded
5eggs
1²∕³ cups sour cream
Pastry for double-crust pie (homemade or
purchased)
Heat oven to 375 degrees F. On a lightly
floured board, roll out the pastry dough
1/16-inch thick. Using a 3-inch cutter, cut
out 42 circles; reroll scraps as needed. Fit
circles into bottoms and slightly up sides
of lightly greased 2 1/2-inch muffin pans.
Meanwhile, fry bacon slices until crisp, drain;
crumble or chop. Chop mushrooms, sauté
in butter until limp and liquid evaporates.
Combine bacon, mushrooms, green onion
and cheese. Divide, filling equally among
muffin cups. In a large bowl, beat together
eggs, add sour cream and stir until smooth.
Spoon about 1 tablespoon into each muffin
cup. Bake until puffed and light brown,
20-25 minutes. Cool in pans 5 minutes;
lift out. Serve warm or let cool on wire
racks. If made ahead, wrap cooled quiches
airtight, and refrigerate overnight. Reheat,
uncovered, in a 350-degree F. oven for
about 10 minutes.
Nutrition Information Per Serving:
Calories: 95 Protein: 3 g Fat: 7 g
Sodium: 87 mg Cholesterol: 35 mg
Saturated Fat: 3 g Carbohydrates: 4 g Fiber: 0 g
Eat Healthy with Pork 9
Ham and Cheese Muffins
Makes 12
2cups flour
1 tablespoon baking powder
1/2 teaspoon salt
1 egg
1 cup buttermilk
1/4 cup vegetable oil
8 ounces ham steak, boneless, diced
11/2cups Cheddar cheese, grated
Heat oven to 400 degrees F.
Lightly grease and flour 12 regular muffin
tins. In a large bowl stir together the flour,
baking powder and salt; set aside. Whisk
together the egg, buttermilk and oil in a
small bowl. Stir in the ham and cheese.
Using a rubber spatula, stir the egg mixture
into the dry ingredients just until combined.
Do not overmix.
Spoon into each of the prepared muffin
tins approximately 3/4 full. Bake until golden
brown, about 20 minutes. Remove from
muffin tin and let cool.
Bacon and Cheese Muffins: Substitute
6 slices bacon, diced and panbroiled, for the
ham.
Sausage and Cheese Muffins: Substitute
8 ounces pork sausage, cooked, crumbled
and drained, for the ham.
Serving Suggestions:
These savory muffins are fun for kids to
make – and they’re great for breakfast, in
a lunchbox or as an after-school snack. Try
one of the variations: Bacon and Cheese or
Sausage and Cheese.
Nutrition Information Per Serving:
Calories: 230 Protein: 14 g Fat: 12 g
Sodium: 750 mg Cholesterol: 50 mg
Saturated Fat: 4 g Carbohydrates: 17 g Fiber: 0 g
10 Eat Healthy with Pork
Eat Healthy with Pork 11
Ham and Egg Breakfast
Burritos
Makes 4 servings
12ounces 97% fat-free cooked ham, chopped
¹∕³cup red bell pepper, chopped
¹∕³cup green bell pepper, chopped
1/4cup onion, chopped
3egg whites
2eggs, whole
2tablespoons milk, nonfat
1/4teaspoon salt
¹∕8teaspoon pepper
4 8-inch flour tortillas, heated*
¹∕³ cup salsa
Fresh cilantro, OR chives, chopped
(optional)
Nonstick cooking spray
Cook red and green bell peppers and
onion over medium heat in a large nonstick
skillet coated with nonstick cooking spray
for 3-5 minutes or until tender, stirring
occasionally.
Beat together egg whites, eggs, milk, salt
and black pepper in a medium bowl until
combined.
Pour egg mixture over vegetables in
skillet. Cook over medium heat, without
stirring, until egg mixture begins to set on
bottom and around edge. Lift and fold the
partially cooked egg mixture with spatula
so uncooked portion flows underneath.
Continue cooking and folding mixture until
eggs are cooked through, but still glossy
and moist. Fold in ham; continue cooking
until heated through, gently folding mixture
occasionally.
Remove skillet from heat. To assemble,
spoon mixture near the center on each
tortilla. Fold bottom up over filling. Fold in
side and roll to enclose mixture.
To serve, top with salsa. Garnish with
cilantro or chives, if desired.
*To warm tortillas, place tortillas on dinner
plate, slightly overlapping. Cover with a damp
paper towel. Microwave on high about 30
seconds or until warm.
12 Eat Healthy with Pork
Note: Learn to become a label
detective. When counting calories and fat,
tortillas are not all alike. Be sure to flip the
package over and compare the nutrition
information from different brands.
Serving Suggestions:
Chock-full of ham and eggs, these tasty
burritos are a welcomed treat for the first
meal of the day.
For the family on the run, no need to
skip having a hot, nutritious breakfast. Make
a batch of these burritos and wrap them
individually in plastic wrap, then freeze.
On those mornings when you’re hurried,
just unwrap a burrito from its plastic wrap
and rewrap it in a white paper towel.
Microwave on high (100%) about
2 minutes or until heated through. Serve
with milk and juice.
Nutrition Information Per Serving:
Calories: 310 Protein: 26 g Fat: 9 g
Sodium: 1460 mg Cholesterol: 135 mg
Saturated Fat: 4 g Carbohydrates: 29 g Fiber: 2 g
Appetizers
Baked Pork Egg Rolls page 15
Eat Healthy with Pork 13
Coconut-Crusted Pork
Tenderloin Lollipops
Makes 6 appetizer servings
1 pork tenderloin, (about 1 pound)
1 cup sweetened coconut, shredded
1/4 cup honey
1/4 cup apricot jam
1 tablespoon fresh gingerroot, grated
2 cloves garlic, peeled
1 tablespoon olive oil
12 6-inch wooden skewers
Ground black pepper
Salt
Heat oven to 350 degrees F. Spread
coconut on baking sheet. Place in heated
oven and bake for 6-8 minutes or until lightly
toasted, stirring halfway through baking.
Meanwhile, place honey, jam, ginger and
garlic in blender container. Cover and blend
until well mixed.
Rub tenderloin with oil; season with salt
and pepper. Prepare a medium-hot fire in
covered grill. Grill tenderloin, over direct
heat, for 5 minutes or just until entire surface
14 Eat Healthy with Pork
is brown, turning occasionally. Adjust grill
to indirect heat; generously brush entire
tenderloin with honey-apricot mixture.
Cover and grill over indirect heat for 20
minutes or until internal temperature reaches
145 degrees F., brushing generously with
additional honey-apricot mixture halfway
through grilling. Transfer pork to cutting
board. Loosely cover with foil; let rest for
10 minutes.
Brush tenderloin again with honey-apricot
mixture. Coat tenderloin in coconut, firmly
pressing coconut on pork. Skewer with lollipop
sticks or bamboo skewers, from the top
straight through to the bottom, at 1/2-inch
intervals. Slice between sticks into lollipopshaped pieces. Pat edges of “lollipops” with
remaining coconut, if necessary.
Recipe courtesy of Bob Blumer,
The Surreal Gourmet
Nutrition Information Per Serving:
Calories: 251 Protein: 17 g Fat: 9 g
Sodium: 180 mg Cholesterol: 50 milligrams
Saturated Fat: 6 g Carbohydrates: 28 g Fiber: 1 g
Baked Pork Egg Rolls
Makes 16 servings
1cooked pork tenderloin (1 pound), trimmed
4cups coleslaw mix
2green onions, thinly sliced
1/2cup fresh cilantro, chopped
3 tablespoons hoisin sauce
16egg roll wrappers
Cooking spray
Bacon, Lettuce and
Tomato Brushetta
Makes about 24 appetizers
8-10 slices bacon, crispy cooked and
crumbled
3-4 roma tomatoes (plum), seeded and
chopped, about 1¹∕³ cups
1 cup green lettuce, chopped
2 tablespoons fresh basil leaves, chopped
1 clove garlic, minced
1/4teaspoon salt
1/4 teaspoon ground pepper
¹∕³cup olive oil
1/216-oz.-package twin French bread
loaves, cut in 1/4-inch slices
¹∕³ cup blue cheese, OR feta cheese,
crumbled (optional)
In a medium bowl, stir together all
topping ingredients; set aside. Brush olive
oil on both sides of bread slices; place on
baking sheet. Bake at 400 degrees F., turning
once, for 7 minutes per side or until crisp
and golden brown; cool. Spoon about
1 tablespoon topping on each toast round.*
Preheat the oven to 425 degrees F. Spray a
large baking pan with cooking spray.
Place the coleslaw mix and green onions in a
medium microwave-safe bowl. Cover with wax
paper and microwave on high until softened,
5 minutes. Transfer to a plate and let cool slightly.
Finely chop the tenderloin. Combine
tenderloin, coleslaw mixture, cilantro, and hoisin
sauce in a large bowl and toss to mix well.
Working with one egg roll wrapper at a
time (keep the remaining wrappers covered to
prevent drying), place the wrapper on a work
surface with one corner pointing toward you.
Brush edge of wrapper with water. Spoon
about 1/4 cup of the pork tenderloin mixture
in the center of the wrapper. Fold the bottom
corner of the wrapper over the filling. Fold in
the sides and roll up. Place the egg rolls seamside down on a plate and cover with damp
paper towels to prevent drying. Repeat with
the remaining wrappers and filling.
Arrange egg rolls in a single layer seam-side
down in the prepared baking pan. Lightly spray
egg rolls with cooking spray. Bake until the
bottoms are lightly browned, about 8 minutes.
Turn the egg rolls and bake until tops are
lightly browned, about 3 minutes longer. Serve
hot or warm.
Nutrition Information Per Serving:
Calories: 100 Protein: 9 g Fat: 1 g
Sodium: 200 mg Cholesterol: 20 mg
Saturated Fat: 0 g Carbohydrates: 14 g Fiber: 1 g
*Or, serve topping in a small bowl, surrounded
by the toast rounds.
Nutrition Information Per Serving:
Calories: 68 Protein: 2 g Fat: 5 g
Sodium: 121 mg Cholesterol: 2 mg
Saturated Fat: 1 g Carbohydrates: 6 g Fiber: 1 g
Eat Healthy with Pork 15
Grilled Indian Pork Kabobs
with Sweet Onions and Red
Bell Peppers
Serves 8-10
1 bone-in sirloin pork roast, about
4 pounds, boned and cut into
11/2-inch cubes
2 large red bell peppers, seeded, deribbed, and cut into 1-inch squares
2 large sweet onions, such as Walla Walla or Vidalia, cut into 1-inch chunks
12 12-inch skewers, soaked in water for at least 30 minutes
Vegetable oil cooking spray
Indian Spice Paste
4 large cloves garlic
2 tablespoons curry powder
1 tablespoon kosher salt
1 tablespoon ground cumin
1 tablespoon ground coriander
1/4teaspoon cayenne
1/2cup fresh lemon juice
2 tablespoons olive oil
2 tablespoons water
To make Indian spice paste, place garlic
in food processor and process until minced.
16 Eat Healthy with Pork
Add spices, lemon juice, oil and water.
Process until thoroughly combined.
Place pork in a large self-sealing plastic
bag. Pour paste over pork and mix pork
with paste until pork is evenly coated. Seal
bag and refrigerate for 2-4 hours.
Prepare medium-hot fire in charcoal
grill or preheat gas grill to medium high.
Thread pork onto skewers, alternating with
pieces of red pepper and onion. Spray grill
grate with vegetable oil spray. Grill kabobs
directly over medium-hot fire, turning to
brown evenly on all sides, for a total of
10-12 minutes. Transfer to warm platter or
individual dinner plates and serve.
Serving Suggestions:
These delicious, colorful kabobs are
terrific served with rice pilaf or flavorful
couscous and a medley of grilled vegetables.
The Indian spice rub can be made several
days in advance. Place in a covered jar and
refrigerate until ready to use.
Nutrition Information Per Serving:
Calories: 225 Protein: 27 g Fat: 10 g
Sodium: 420 mg Cholesterol: 80 mg
Saturated Fat: 2 g Carbohydrates: 8 g Fiber: 2 g
Salads
Five-Spice Pork
and Apple Salad
page 18
Eat Healthy with Pork 17
Five-Spice Pork and
Apple Salad
Serves 4
1 pound pork tenderloin, lean
2 teaspoons Chinese five-spice powder, divided*
1/2 teaspoon salt and pepper
1 Fuji apple, OR other sweet-tart apple
1/4 red onion
3 tablespoons seasoned rice vinegar
2 tablespoons canola oil, OR other neutral-flavored oil
12 cups mixed salad greens
(about 6 ounces)
Preheat oven to 425 degrees F.
Season tenderloin on all sides with 1 1/2
teaspoons Chinese five-spice powder, salt,
and pepper. Place tenderloin in a shallow
pan and roast for about 20 minutes, or until
internal temperature reaches 145 degrees F.
Remove pork from oven and let rest
5 minutes.
While pork is cooking, core and thinly
slice apple. Thinly slice onion.
While pork is resting, in a large bowl,
whisk together vinegar, oil and remaining
1/2 teaspoon Chinese five-spice powder.
Add salad greens, apple and onion and
toss. Season with salt and pepper to taste if
desired. Arrange salad on plates or a platter.
Cut pork into thin slices. Arrange on top
of salads and serve.
*Note: Chinese five-spice powder is a spice
blend available in either the spice section or
the Asian or ethnic food section of most major
supermarkets.
Serving Suggestions:
Five-spice powder is a mixture of five
spices encompassing all five flavors of sweet,
sour, bitter, pungent and salty.
Nutrition Information Per Serving:
Calories: 220 Protein: 25 g Fat: 10 g
Sodium: 360 mg Cholesterol: 75 mg
Saturated Fat: 1.5 g Carbohydrates: 9 g Fiber: 2 g
18 Eat Healthy with Pork
Tuscan Pork and Bean Salad
Serves 4
2 cooked pork chops, cut into 1/2-inch
cubes
1 10-oz package Mediterranean greens
(such as escarole, endive, radicchio)
1 15-oz can cannellini beans, OR Great
Northern beans, rinsed and drained
1 4-oz jar pimiento strips
2 tomatoes, cubed
1 14-oz can artichoke hearts, drained and
quartered
1/4 cup green onion, sliced
1/2 cup Italian dressing
1/4 cup Parmesan cheese, grated
In a shallow serving bowl toss together all
ingredients, except for the Parmesan cheese,
with dressing. Portion onto individual serving
plates; top each serving with 1 tablespoon
cheese.
Serving Suggestions:
Serve this entrée salad with wedges of
fresh focaccia bread.
Nutrition Information Per Serving:
Calories: 254 Protein: 21 g Fat: 7 g
Sodium: 980 mg Cholesterol: 35 mg
Saturated Fat: 1 g Carbohydrates: 31 g
Brazilian Pork Salad with
Tangerine Vinaigrette
Serves 6
11/2 pounds pork tenderloin, cut into
thin strips
1 medium bunch kale
2 teaspoons ground coriander, divided
1/4 teaspoon salt
1/4 teaspoon white pepper
2 tablespoons olive oil, divided
1 15-oz can black beans, drained and rinsed
1/4 cup lime juice
¹∕³ cup tangerine juice*
1 teaspoon red pepper flakes
11/4 cups pineapple, fresh slices, cubed, divided**
1/2 cup cilantro, fresh, snipped, divided
4 tangerines, peeled and sectioned, OR
2 navel oranges
3 tablespoons shredded coconut,
toasted ***
Stack kale leaves and roll up tightly; slice
crosswise into very thin strips; place in a
serving bowl. Add drained black beans.
Season pork strips with 1 teaspoon
coriander, salt and pepper. Heat 1
tablespoon olive oil in a large nonstick skillet
over high heat. Stir-fry pork strips until they
are golden brown, about 3-5 minutes. Place
pork strips in serving bowl with black beans
and kale.
In blender, combine citrus juices,
remaining tablespoon olive oil, red pepper
flakes, 1/4 cup pineapple cubes, remaining
1 teaspoon coriander, 1/4 cup cilantro, and
salt and pepper to taste. Blend until smooth.
Add tangerine sections and remaining
pineapple cubes to salad bowl. Toss salad
with dressing. Garnish with remaining
cilantro and toasted coconut.
*Tangerine juice can be found in the
refrigerator case or as a frozen concentrate.
**Canned pineapple rings in natural juices,
cut into cubes, may be substituted for fresh
pineapple.
***To toast coconut, spread on a shallow
cookie sheet and toast in a 325-degree-F.
oven for 25-30 minutes, stirring occasionally to
toast evenly.
Nutrition Information Per Serving:
Calories: 310 Protein: 29 g Fat: 11 g
Sodium: 400 mg Cholesterol: 75 mg
Saturated Fat: 3 g Carbohydrates: 26 g
Eat Healthy with Pork 19
Peachtree Pork Salad
Serves 4
1 pork tenderloin, about 1 pound
1 10-oz jar peach preserves
1/4 cup white wine vinegar
2 tablespoons Dijon-style mustard
1 10-oz package mixed salad greens
2 cups fresh peach slices, OR frozen, thawed
1 cup fresh raspberries
1/2 small red onion, cut into ¹∕8-inch thick slices and separated into rings
1/2 cup alfalfa sprouts
In a small bowl, stir together preserves,
vinegar and mustard; set aside.
Butterfly pork tenderloin: Cut lengthwise
to, but not through, bottom; open and
flatten. Brush both sides of pork with 1/3
cup peach preserve mixture. Place on
broiler pan; broil 4-6 inches from heat 5-6
20 Eat Healthy with Pork
minutes. Turn; brush with additional
2 tablespoons preserve mixture; broil for
5 minutes more until internal temperature
on a thermometer reads 145 degrees F.,
followed by a 3-minute rest time.
Arrange greens on four plates. Slice
pork in 1/2-inch-thick slices. Arrange pork,
peaches, raspberries, onion rings and
sprouts on greens. Drizzle with remaining
preserves mixture.
Wine Suggestion: Try pairing this salad
with a chilled Chardonnay.
Serving Suggestions:
This entrée salad is full of fruit flavors. It’s
perfect for a summer supper or an elegant
luncheon. Serve with crusty dinner rolls.
Nutrition Information Per Serving:
Calories: 241 Protein: 27 g Fat: 3 g
Sodium: 135 mg Cholesterol: 75 mg
Saturated Fat: 1 g Carbohydrates: 32 g
Soups
Gingered PorkVegetable Soup with
Wonton Noodles page 24
Eat Healthy with Pork 21
Pork Chili Express
Serves 4
1 pound ground pork, lean
1 15-oz can chili beans, undrained
2 141/2-oz cans diced tomatoes in juice
11/2cups water
1 tablespoon chili powder
11/2 teaspoons ground cinnamon
1/2teaspoon dried oregano leaves
Salt, to taste (optional)
Cook ground pork over medium-high heat in a
12-inch, nonstick skillet for 3-4 minutes or until pork
is no longer pink, breaking pork into small crumbles.
Drain and discard any juices. Stir chili beans, tomatoes,
water, chili powder, cinnamon and oregano into pork in
skillet. Cover and bring to boil. Reduce heat to medium.
Uncover and simmer for 3-5 minutes or until desired
consistency. If desired, season to taste with salt.
Serving Suggestions:
Serve the chili in a bowl with
reduced-fat sour cream, shredded
cheese and chopped onion as toppers.
Nutrition Information Per Serving:
Calories: 290 Protein: 31 g Fat: 6 g
Sodium: 900 mg Cholesterol: 65 mg
Saturated Fat: 2 g Carbohydrates: 27 g Fiber: 8 g
22 Eat Healthy with Pork
Eat Healthy with Pork 23
Gingered Pork-Vegetable
Soup with Wonton Noodles
Makes about 6 cups OR 4 servings
1cooked pork tenderloin, cut into
1/2-inch cubes
3cups chicken broth, reduced-sodium
11/2cups water
1/4cup rice wine vinegar
1tablespoon soy sauce, reduced-sodium
2cloves garlic, minced (1 teaspoon)
1teaspoon gingerroot, grated
1/4teaspoon black pepper
8whole baby corns, canned,
quartered crosswise
2ounces fresh snow peas,
halved crosswise
1/2 cup carrot, thinly bias-sliced
1/2cup sliced mushrooms
1/4cup green onions, OR chives
thinly sliced
8 31/2-inch wonton wrappers, cut into 1/2-inch-wide strips
Combine chicken broth, water, rice wine
vinegar, soy sauce, garlic, gingerroot and
black pepper in a large saucepan. Bring to
boil.
Separate the wonton strips. Stir in corn,
snow peas, carrot, mushrooms, onions and
wonton strips. Return to a boil; reduce heat.
Cover and simmer about 3 minutes or until
vegetables are crisp-tender. Stir in pork and
heat through.
Serving Suggestions:
This easy-to-make soup uses leftover
pork tenderloin and is even easier to
prepare if you stop at the supermarket’s
salad bar. You’ll only have to purchase a
small amount of each vegetable and, as a
bonus, the vegetable will already be cut up.
Nutrition Information Per Serving:
Calories: 210 Protein: 33 g Fat: 3 g
Sodium: 880 mg Cholesterol: 60 mg
Saturated Fat: 1 g Carbohydrates: 17 g Fiber: 5 g
24 Eat Healthy with Pork
Italian Cupboard Soup
Serves 4
2boneless pork chops, cubed
1 15-oz can chopped tomatoes, undrained
2 141/2-oz cans chicken broth
2 tablespoons dried minced onion
1 15-oz can cannellini or Great Northern
beans, drained
8 ounces fresh spinach leaves, torn
In a deep saucepan, brown the pork in a
little oil; add all ingredients except spinach;
bring to a boil, lower heat and simmer for
15 minutes; stir in torn spinach and cook for
2 minutes more.
Serving Suggestions:
Complete this soup with warmed Italian
bread and salad of mixed greens.
Nutrition Information Per Serving:
Calories: 214 Protein: 22 g Fat: 4 g
Sodium: 620 mg Cholesterol: 35 mg
Saturated Fat: 1 g Carbohydrates: 27 g
Lunches
Pork Tenderloin Sliders with Three Sauces page 26
Eat Healthy with Pork 25
Pork Tenderloin Sliders with
Three Sauces
Yogurt-Lime Sauce
Makes 12 servings
1/2cup plain low-fat Greek yogurt
1/2teaspoon lime zest, grated
2teaspoons lime juice
1tablespoon fresh cilantro, chopped
1 pork tenderloin (1 pound), trimmed
1 teaspoon salt-free seasoning*
2 teaspoons olive oil
12 mini rolls (11/2 x 2 inches), split and
toasted
6 romaine leaves, torn
2 plum tomatoes, each cut into
6 slices
Cut pork into 1/2-inch thick slices.
Sprinkle pork on all sides with the
seasoning. Heat the oil in a large heavy
skillet over medium-high heat. Add the
pork and cook, turning once, until the pork
is browned, about 1 1/2 minutes on each
side.
Place the tenderloin in the rolls, top with
lettuce, tomatoes and sauce of your choice
– Yogurt-Lime Sauce, Goat Cheese-Basil
Sauce or Spicy Avocado Sauce.
*Salt-free seasonings include: McCormick
Perfect Pinch salt-free garlic and herb seasoning,
McCormick Perfect Pinch salt-free garlic and
pepper seasoning, McCormick Perfect Pinch
salt-free Original seasoning, McCormick Perfect
Pinch salt-free Savory all-purpose seasoning,
Mrs. Dash salt-free garlic and herb seasoning,
Mrs. Dash salt-free lemon pepper seasoning,
Mrs. Dash salt-free Caribbean citrus seasoning,
Mrs. Dash salt-free Italian medley, Mrs. Dash
salt-free garlic and herb seasoning
Serving Suggestions:
You can substitute the romaine lettuce
with arugula, baby greens, baby spinach
or cabbage instead. Make all three sauces
so everyone has a choice, or choose your
favorite bottled sauce. Serve the sliders with
baked sweet potato fries.
Nutrition Information Per Serving:
Calories: 90 Protein: 10 g Fat: 2 g
Sodium: 85 mg Cholesterol: 25 mg
Saturated Fat: 0 g Carbohydrates: 9 g Fiber: 1 g
26 Eat Healthy with Pork
Makes a ½ cup
Stir together all ingredients in a small bowl.
Nutrition Information Per Serving:
(2 teaspoons)
Calories: 5 Protein: 1 g Fat: 0 g
Sodium: 0 mg Cholesterol: 0 mg Saturated Fat: 0 g
Carbohydrates: 1 g Fiber: 0 g
Goat Cheese-Basil Sauce
Makes a ½ cup
4 ounces soft goat cheese, at room temperature (1/2 cup)
1 tablespoon fresh basil, chopped
1 small clove garlic , minced
1 teaspoon lemon juice
Pinch black pepper
Stir together all ingredients in a small bowl.
Nutrition Information Per Serving:
(2 teaspoons)
Calories: 25 Protein: 2 g Fat: 0 g
Sodium: 0 mg Cholesterol: 0 mg Saturated Fat: 0 g
Carbohydrates: 0 g Fiber: 0 g
Spicy Avocado Sauce
Makes a ½ cup + 1 tablespoon
1 small ripe avocado, halved, pitted, and peeled
1 tablespoon jalapeno, minced,
including seeds
1 tablespoon lime juice
2 teaspoons fresh cilantro, minced
Place the avocado in a small bowl and
mash with a fork or potato masher; add
remaining ingredients and stir until well
mixed.
Nutrition Information Per Serving:
(2 teaspoons)
Calories: 20 Protein: 0 g Fat: 2 g
Sodium: 0 mg Cholesterol: 0 mg
Saturated Fat: 0 g Carbohydrates: 1 g Fiber: 0 g
Game Day Pork and
Chile Wraps
Serves 4
12 ounces boneless center-cut pork loin
chops, 3/4-inch thick, lean
1 tablespoon olive oil
4 8-inch tortillas, 98% fat free
1/4avocado, pitted, peeled,
thinly sliced
¹∕³cup red onion, thinly sliced
1 4-oz can diced green chiles
4 cups mixed salad greens
(about 2 ounces)
Salt and black pepper
In a medium skillet over medium-high
heat, warm oil. Sprinkle pork chops with salt
and pepper and cook about 3-4 minutes per
side until browned and internal temperature
reaches 145 degrees F., Place chops on a plate
and let rest 5 mins.
Cut chops into 1/4-inch slices. Microwave
tortillas on high until slightly warm and
softened, about 30 seconds. Place tortillas on
workspace and top with pork, avocado, onion,
chiles and salad greens stopping 2 inches short
of one edge.
Working one tortilla at a time, fold one side
of tortilla up and over fillings. Tuck fillings in
tightly, then fold in the 2-inch edge. Continue
rolling tortilla toward the other side, securing
with toothpick if necessary. Repeat with
remaining tortillas and serve.
Nutrition Information Per Serving:
Calories: 290 Protein: 23 g Fat: 10 g
Sodium: 310 mg Cholesterol: 60 mg
Saturated Fat: 1 g Carbohydrates: 26 g Fiber: 4 g
Skillet Ziti with Ground Pork
Serves 4
12 ounces ground pork, lean
8 ounces penne pasta, whole grain
(about 3 cups)
3 cups spicy tomato pasta sauce,
OR plain tomato-basil pasta sauce
²∕³cup ricotta cheese, low-fat
3 tablespoons Parmesan cheese,
OR Asiago cheese, freshly grated
Cook pasta in a large saucepan with
unsalted water according to package
directions. Drain well.
Meanwhile, cook ground pork over
medium-high heat in a large, nonstick skillet
about 3 minutes or until pork is no longer
pink, breaking pork into 3/4-inch crumbles.
Drain and discard any juices.
Add hot pasta to ground pork in skillet.
Stir in pasta sauce and ricotta cheese.
Cover and cook over medium-high heat
until hot, stirring occasionally.
Sprinkle with grated cheese and serve.
Serving Suggestions:
Here’s an easy pasta meal the entire
family will love – even the kids! Just add a
tossed salad using prepackaged greens and
you’ll have dinner on the table in less than
30 minutes.
Nutrition Information Per Serving:
Calories: 440 Protein: 34 g Fat: 9 g
Sodium: 570 mg Cholesterol: 65 mg
Saturated Fat: 3 g Carbohydrates: 56 g Fiber: 7 g
Eat Healthy with Pork 27
Amelia’s Italian Pork
Pita Pockets
One-Skillet Pork with Wild Rice
and Herbs
Makes 8 sandwiches (4 servings)
Serves 4
8 boneless pork chops, thin, about
2 ounces each
2 green bell peppers, each cut into
8 lengthwise strips
2 portabello mushrooms, cut into
8 slices
1 large red onion, cut into 8 wedges,
separated
2 tablespoons balsamic vinegar
1 tablespoon olive oil
1/2 teaspoon Italian seasoning
2 teaspoons red pepper flakes, crushed
1 teaspoon fennel seed
8 pita pocket bread halves
4 slices mozzarella cheese (2 ounces
each), low-fat, part skim, cut in half
Heat oven to broil. Coat a large baking
pan with cooking spray. Arrange pork chops
and vegetables in a single layer on baking pan.
In a small bowl, combine vinegar, oil, Italian
seasoning, red pepper flakes and fennel seed.
Brush mixture on both sides of pork. Broil
5-6 inches from heat for about 5-6 minutes,
or until pork has an internal temperature on a
thermometer of 145 degrees F., followed by
a 3-minute rest time and vegetables are crisptender. Remove from oven; divide pork and
vegetables among pita pocket breads. Add
1 slice of cheese to each sandwich.
Nutrition Information Per Serving:
Calories: 188 Protein: 21 g Fat: 6 g
Sodium: 280 mg Cholesterol: 75 mg
Saturated Fat: 2 g Carbohydrates: 21 g
28 Eat Healthy with Pork
1 pound pork tenderloin, lean, cut into
bite-sized pieces
1 8-oz package sliced white mushrooms,
OR brown mushrooms
11/2 cups chicken broth, reduced-sodium
1 cup uncooked white and wild rice
blend*
1 tablespoon Italian herbs, herbes de
Provence OR other dried herb blend
11/2 cups frozen mixed vegetables, thawed
Salt and black pepper
In a large skillet or sauté pan with a tightfitting lid over high heat, combine pork,
mushrooms, broth, rice and herbs. Bring to
a boil, reduce to a simmer, cover and cook
15 minutes.
Stir in mixed vegetables and continue to
cook until liquid has been absorbed, rice is
tender and pork is cooked through, about
5 minutes.
Season with salt and pepper to taste and
serve.
*Note: To make sure they’ll be done at the
same time, use an already-combined mixture
of white and wild rice. Look for a blend that
has a cooking time of about 20 minutes.
Nutrition Information Per Serving:
Calories: 350 Protein: 32 g Fat: 3 g
Sodium: 330 mg Cholesterol: 75 mg
Saturated Fat: 1 g Carbohydrates: 45 g Fiber: 3 g
Dinner
Ginger Pork Stir-Fry page 39
Eat Healthy with Pork 29
Asian Grilled Pork Tenderloin
with Pineapple
Barbecue Pork Skillet
Serves 6 to 8
Serves 4
2 12-16 oz each pork tenderloins
1 6-oz can pineapple juice
3 tablespoons soy sauce
2 tablespoons fresh garlic, minced
2 tablespoons fresh ginger, minced
11/2 teaspoons coarse salt (kosher)
1 teaspoon ground cumin
1 teaspoon chili powder
1/2 teaspoon ground black pepper
2 cups fresh pineapple, peeled, cubed
(1-inch pieces)
6-8 wooden or metal skewers
Place pork tenderloins in a resealable
plastic bag; set aside. In a small bowl, combine
marinade ingredients; pour over pork. Seal bag;
refrigerate for at least 1 hour to marinate, or up
to 24 hours to enhance flavor.
Preheat grill to medium-hot. When ready
to grill, remove pork from marinade and place
on grill. Cook, covered, for about 10 minutes
per side (about 20 minutes total) or until the
internal temperature of pork is 145 degrees F.,
followed by a 3-minute rest time.
Meanwhile, place the pineapple chunks on the
skewer; place on grill during the last 6 minutes of
grilling time, turning after 3 minutes. To serve, slice
pork into 1/2-inch slices and serve with grilled
pineapple.
Nutrition Information Per Serving:
Calories: 180 Protein: 26 g Fat: 4 g
Sodium: 577 mg Cholesterol: 77 mg
Saturated Fat: 2 g Carbohydrates: 9 g Fiber: 1 g
30 Eat Healthy with Pork
4 New York (top loin) pork chops,
3/4-inch thick
1 teaspoon vegetable oil
1/4cup Italian dressing
1/4cup barbecue sauce
Heat oil in a large skillet over mediumhigh heat and brown chops about 1 minute
on each side. Add remaining ingredients to
pan, stirring to blend. Cover and simmer
for 5-8 minutes until internal temperature
on a thermometer reads 145 degrees F.,
followed by a 3-minute rest time.
Serving Suggestions:
This is a quick way to serve up tangy
barbecue flavor in a hurry from your
stovetop. Serve these saucy chops with
warm dinner rolls.
Nutrition Information Per Serving:
Calories: 180 Protein: 25 g Fat: 7 g
Sodium: 430 mg Cholesterol: 60 mg
Saturated Fat: 3 g Carbohydrates: 3 g
Chili-Rubbed Pork Chops with
Grilled Pineapple Salsa
Serves 4
4 bone-in ribeye (rib) pork chops, about
3/4-inch thick, trimmed
1 tablespoon chili powder
11/2 tablespoons light brown sugar, packed
3/4 teaspoon garlic powder
3/4 teaspoon onion powder
1/2 teaspoon salt
Pineapple Salsa*
3 slices pineapple, cut crosswise about
1/2-inch thick, trimmed, OR 3 slices
canned pineapple, drained
1 jalapeño pepper, halved lengthwise,
seeds and veins removed
1 tablespoon lime juice
Salt, to taste
In a shallow bowl, combine chili powder,
brown sugar, garlic powder, onion powder,
and salt. Sprinkle both sides of pork with
spice mixture.
Prepare a grill to medium-high heat and
lightly oil the grate. Grill pork until internal
temperature reaches 145 degrees F., 4-5
minutes per side. Grill pineapple (if using
fresh) and jalapeño until lightly charred, 2-3
minutes per side. Remove chops from grill
and let rest 5 minutes.
Meanwhile, dice pineapple and finely
dice jalapeño. In a medium bowl, combine
pineapple, jalapeño and lime juice. Season to
taste with salt.
*Or substitute any store-purchased fruit salsa.
Serving Suggestions:
Bell peppers or zucchini, cooked on the grill
with the rest of the meal, would be an easy and
flavorful side dish. Grill-warmed tortillas would
be nice, too. You can also make the recipe using
bone-in center rib chops or boneless chops.
You can make the salsa with grilled peaches,
nectarines or mangoes. If you like, add chopped
onion or cilantro to the salsa. Likewise, feel free
to play with the rub ingredients to make the
mixture your own.
Nutrition Information Per Serving:
Calories: 180 Protein: 20 g Fat: 6 g
Sodium: 470 mg Cholesterol: 50 mg
Saturated Fat: 2 g Carbohydrates: 10 g Fiber: 1 g
Eat Healthy with Pork 31
Crispy Oriental Pizza
Serves 12
1 cup cooked pork loin roast, chopped
3 tablespoons hot and spicy barbecue
sauce
1 Lavosh (Armenian cracker bread)*
1/2 cup fresh mushrooms, chopped
1/2 medium red bell pepper, thinly sliced
1/4 cup green onion, chopped
11/2 cups mozzarella cheese, shredded
2 tablespoons fresh cilantro, chopped
¹∕³ cup hoisin sauce
2 tablespoons plum sauce
1 tablespoon creamy peanut butter
1/2 teaspoon garlic, crushed
1/4 teaspoon gingerroot, grated
Oriental Sauce: In a small bowl stir
together hoisin sauce, plum sauce, peanut
32 Eat Healthy with Pork
butter, garlic and gingerroot. Place pork and
barbecue sauce in a self-sealing plastic bag;
seal and turn several times to coat.
Heat oven to 375 degrees F. Place
Lavosh on baking sheet. Spread with
Oriental Sauce to within 1/2 inch of edge.
Top with pork mixture, mushrooms, red
pepper, green onions and cheese. Bake for
15-20 minutes or until cheese is melted.
Garnish with cilantro. Cut into squares.
*Substitute 14-16-inch prebaked pizza crust.
Crust will be slightly less crisp.
Serving Suggestions:
Cross-cultural flavors make a delightful
marriage in this Asian-inspired “pizza” on
Armenian flat bread.
Nutrition Information Per Serving:
Calories: 132 Protein: 9 g Fat: 3 g
Sodium: 480 mg Cholesterol: 15 mg
Saturated Fat: 1 g Carbohydrates: 19 g Fiber: 0 g
Grilled Orange-Ponzu
Pork Tenderloin with Napa
Cabbage and Carrot Stir-Fry
Serves 5
Pork
3 tablespoons orange juice
1 tablespoon ponzu sauce (found in Asian food section)
2 teaspoons soy sauce, reduced-sodium
2 teaspoons orange zest, grated
2 teaspoons canola oil
1 teaspoon cumin
1/2teaspoon coriander
1/2teaspoon black pepper
1 pork tenderloin, (about 11/4 pound,)
trimmed if needed
Salad
2 teaspoons canola oil
2 teaspoons ginger, minced
1 cup carrots, julienne-cut
4 cups green cabbage, OR Napa cabbage,
shredded
2 medium scallions, sliced thickly on a
bias (about 1/4 cup)
1 tablespoon plus 2 teaspoons rice
vinegar
1 tablespoon black sesame seeds
(optional)
1 tablespoon orange juice
1 tablespoon soy sauce, reduced-sodium
1/4teaspoon black pepper
3 tablespoons cilantro, chopped
minutes up to overnight in the refrigerator.
Preheat grill to medium-low (350 to 375
degree F.) and allow pork to sit at room
temperature for 30 minutes. Remove pork
from marinade and place at a 45-degree
angle on an oiled grill, folding thinnest
end of pork under itself for more even
cooking. Close lid and grill on one side until
browned, about 5 minutes. Turn to the
next side by one third and repeat process
until each side is browned. Cook just until
firm when pressed in the thickest section
or an inserted thermometer reads
145 degree F. Remove from grill and allow
to rest 5 minutes. Slice at an angle into
1/2-inch-thick pieces.
Meanwhile, make salad by heating a
large fry pan or wok on medium heat.
Add oil and, once it shimmers, add
ginger and cook until fragrant, but not
browned, about 30 seconds. Add carrots
and stir-fry for 1 minute. Add cabbage
and scallions and stir-fry until vegetables
are tender, about 3 minutes. Add
vinegar, sesame seeds, juice, soy sauce
and pepper, and cook 1 minute. Stir
in cilantro. Spoon salad onto plate and
place pork slices on top.
Serving Suggestions:
Ponzu sauce is a Japanese sauce that is
citrus/lime soy sauce that you can find in
specialty areas in larger grocery stores or in
a specialty market. It gives a bright flavor to
the dish to counter balance the soy sauce's
earthy flavor.
Black sesame seeds are sometimes hard
to find and are optional for this dish.
Recipe courtesy of Michelle Dudash
Nutrition Information Per Serving:
Calories: 202 Protein: 24 g Fat: 8 g
Sodium: 718 mg Cholesterol: 57 mg
Saturated Fat: 1 g Carbohydrates: 10 g Fiber: 2 g
To prepare pork, add orange juice,
ponzu and soy sauces, orange zest, oil,
cumin, coriander and pepper to a 1-gallon
plastic zipper lock bag and add pork. Press
out air, seal and marinate for at least 30
Eat Healthy with Pork 33
Italian Roast Pork Loin
Serves 8-12
2-3 pound New York (top loin) pork roast
1 cup Italian dressing
1 teaspoon garlic pepper
1 teaspoon Italian seasoning
Pour salad dressing into a resealable
plastic bag; add pork, seal and refrigerate
overnight. Remove pork from dressing and
pat dry with paper towels; discard remaining
salad dressing. Sprinkle pork with seasonings
and place in a shallow pan.
Roast at 350 degrees F. for 40 minutes
to 1 hour (20 minutes per pound), until
34 Eat Healthy with Pork
internal temperature on a thermometer
reads 145 degrees F. Remove roast from
oven; let rest about 10 minutes before
slicing to serve.
Serving Suggestions:
Make dinner time family time. This easy
roast can be served with salad, warmed
crusty bread and French-cut green beans.
Nutrition Information Per Serving:
Calories: 150 Protein: 22 g Fat: 7 g
Sodium: 107 mg Cholesterol: 56 mg
Saturated Fat: 1 g Carbohydrates: 1 g Fiber: 0 g
Eat Healthy with Pork 35
Pork Tostadas
Serves 8
4 cups cooked pork loin,* shredded
1 tablespoon Mexican seasoning (blend of
cumin, cayenne and garlic powder)
1 tablespoon vegetable oil
8 tostadas
2 cups refried black beans, OR refried
red beans
1/2 cup red onions, thinly sliced
1/2 cup radishes, thinly sliced
4 cups lettuce, shredded
2 tablespoons queso fresco cheese,
crumbled
2 tablespoons cilantro, finely chopped
4 limes, cut into wedges
Hot sauce, if desired
Stir together cooked pork and Mexican
seasoning. Heat oil in a large skillet over
medium-high heat. Add pork to skillet and
sauté for about 2 minutes to brown.
Lay tostadas onto plates and spread each
with 1/4 cup of beans. Top each with 1/2 cup
of shredded pork. Toss together vegetables
and mound a generous 1/2 cup on each
tostada. Sprinkle all with cheese and cilantro.
Serve with lime wedges and hot sauce, if
desired.
*Cook 2-inch pork loin chunks in boiling
water for 1 1/2 hours or until tender and easy
to shred when cooled.
Nutrition Information Per Serving:
Calories: 242 Protein: 22 g Fat: 8 g
Sodium: 310 mg Cholesterol: 50 mg
Saturated Fat: 2 g Carbohydrates: 24 g Fiber: 5 g
36 Eat Healthy with Pork
Sautéed Pork Tenderloin
Medallions with Lemon-Garlic
Sauce
Serves 4
1 pork tenderloin (1 pound), trimmed
1/4 teaspoon salt, divided
1/4 teaspoon plus ¹∕8 teaspoon black
pepper, divided
2 teaspoons olive oil, divided
2 cloves garlic, minced
1/2 cup dry white wine (for nonalcoholic,
substitute low-sodium chicken broth)
1/2 cup chicken broth, low-sodium
1 tablespoon fresh parsley, chopped, OR
11/2 teaspoons chopped fresh sage or
rosemary*
Grated zest and 1 tablespoon lemon juice,
from 1 lemon
Cut pork into 12 slices, about 1-inch
thick. Sprinkle pork on all sides with 1/8
teaspoon of the salt and 1/4 teaspoon of
the pepper. Heat 1 teaspoon of the oil
in a large heavy skillet over medium-high
heat. Add the pork and cook, turning once,
until the pork is well browned and internal
temperature reaches 145 degrees F., about
1 1/2 minutes on each side. Transfer pork
to serving platter and cover to keep warm.
Add the remaining 1 teaspoon oil
to skillet. Add garlic and cook, stirring
constantly, until garlic is fragrant, about
30 seconds. Add the wine and broth.
Increase heat to high and cook, stirring
to scrape up the browned bits from the
bottom of the skillet, until the liquid is
reduced by two thirds, about 5 minutes.
Remove the skillet from the heat and
stir in the remaining 1/8 teaspoon salt,
remaining 1/8 teaspoon pepper, the lemon
zest and juice, and the parsley. Serve the
pork medallions drizzled with the sauce
(makes a generous 1/3 cup; about 1 1/2
tablespoons per serving).
*To substitute fresh herbs with dried herbs,
use 1 1/2 teaspoons dried parsley or 3/4
teaspoon dried sage or 3/4 teaspoon dried
rosemary.
Serving Suggestions:
Serve the pork with whole wheat linguine
or brown jasmine rice to soak up all the
delicious lemon sauce. Steamed broccoli
rabe or spinach would make a terrific
accompaniment.
Nutrition Information Per Serving:
Calories: 150 Protein: 24 g Fat: 5 g
Sodium: 220 mg Cholesterol: 75 mg
Saturated Fat: 1 g Carbohydrates: 1 g Fiber: 0 g
Tex-Mex Stuffed Peppers
occasionally and breaking it up, until no
longer pink, about 4 minutes.
Also while couscous is softening,
remove tops from peppers and scrape
out seeds. Set aside.
In a large bowl, combine couscous,
pork, salsa, corn and chili powder. Season
with salt and pepper to taste. Fill peppers
with pork mixture. Arrange peppers in
a shallow baking pan and bake for 10
minutes.
Sprinkle cheese on top and continue
baking until peppers are tender and
stuffing is heated through, about
5 minutes.
Serve peppers with additional salsa on
the side if you like.
Serving Suggestions:
Stuffed peppers get a Tex-Mex update.
Serve with a salad and some cornbread.
Nutrition Information Per Serving:
Calories: 280 Protein: 26 g Fat: 6 g
Sodium: 470 mg Cholesterol: 55 mg
Saturated Fat: 2 g Carbohydrates: 55 g Fiber: 5 g
Serves 4
12 ounces lean ground pork, 96% lean
1/2 cup water
6 tablespoons couscous
4 large bell peppers, red, orange or yellow, or a combination
3/4 cup salsa, plus more for serving
(optional)
1 cup frozen corn, thawed
2 teaspoons chili powder
1/4cup shredded reduced-fat Cheddar
cheese, Monterey jack or Mexican
blend cheese
Salt and black pepper
Preheat oven to 500 degrees F.
In a small saucepan over mediumhigh heat, bring water to a boil. Stir in
couscous, cover, remove from heat and
set aside for at least 5 minutes.
Meanwhile, in a large skillet over
medium-high heat, cook pork, stirring
Eat Healthy with Pork 37
Thyme-Roasted Pork
Tenderloin with Balsamic
Shallot Compote
Serves 4
Compote
1 tablespoon canola oil
23/4cups shallots, sliced ¹∕8-inch thick (about
4 large)
1 clove garlic, cut lengthwise into thin
strips
1/2 cup Concord 100% grape juice
1/4 cup chicken broth, reduced-sodium or
organic
2 tablespoons balsamic vinegar
1 tablespoon honey
1/4 teaspoon dried herbes de Provence
1 pinch salt
1 pinch black pepper
Pork
1/2 teaspoon salt
1/2 teaspoon black pepper
1/4 teaspoon dried thyme
2 teaspoons canola oil
1 pork tenderloin (about 11/4 pounds*)
that has sat at room temperature for
30 minutes, trimmed if needed
1/4 teaspoon garlic powder
side until completely browned. Larger
tenderloins may need to be turned once
more to brown completely. Place in oven
and cook 20-30 minutes, just until firm
when pressed in the thickest section or an
inserted thermometer reads 145 degrees
F. Remove from oven, sprinkle evenly with
garlic powder, and allow to rest 5 minutes.
Slice at an angle into 1/2-inch pieces and
serve with compote.
Preheat oven to 400 degrees F.
To make compote, heat a large skillet
on medium-low heat. Add oil to hot pan,
followed by shallots. Stir and gently cook for
5 minutes. Do not brown. Add garlic and
reduce heat as needed as vegetables shrink.
Cook 10 minutes. Pour in juice, broth,
vinegar, honey, and gently simmer
40 minutes or until liquid thickens and
almost completely evaporates. Stir in herbs,
salt and pepper.
To prepare pork, combine salt, pepper
and thyme and sprinkle on all sides of pork.
Heat a large fry pan or skillet with ovenproof handle on medium-high heat and add
the oil. Once oil shimmers, carefully add
pork to pan, folding thinnest end of pork
under itself and pressing down gently on
center to ensure even browning. Partially
cover with lid or foil to speed cooking while
allowing steam to escape. Cook pork 3-4
minutes until brown on one side, then turn
to brown 2-3 minutes on each remaining
*If tenderloin is smaller or larger than
1 1/4 pound, adjust amount of seasoning
accordingly.
38 Eat Healthy with Pork
Recipe courtesy of Michelle Dudash
Nutrition Information Per Serving:
Calories: 282 Protein: 29 g Fat: 10 g
Sodium: 661 mg Cholesterol: 71 mg
Saturated Fat: 2 g Carbohydrates: 22 g Fiber: 2 g
Ginger Pork Stir-Fry
Serves 4
1pound boneless pork loin, cut into
¾-inch cubes
1tablespoon soy sauce
1tablespoon vinegar
1teaspoon sesame oil
1/2teaspoon ginger
1clove garlic, minced
1tablespoon water
116-oz package frozen
stir-fry vegetables
Blend soy sauce, vinegar, oil, ginger and
garlic in a shallow dish. Add pork; marinate
for 10 minutes. Spray large nonstick skillet
with vegetable spray. Heat skillet over
medium-high heat until hot. add pork; stirfry for 3 minutes. Stir water and vegetables
into pork. Cover and cook 5 minutes or
until vegetables are crisp-tender.
Nutrition Information Per Serving:
Calories: 193 Protein: 27 g Fat: 6 g Sodium: 349 mg
Cholesterol: 66 mg Saturated Fat: 1 g
Pork Primavera
1 pound pork tenderloin,
cut into 2 x 1/2 x 8-inch strips
2 cloves garlic, minced
1 tablespoon olive oil
4 green onions, sliced
1 zucchini, grated into coarse pieces
1/2 pound fresh peapods
8-10cherry tomatoes, halved and drained
1/2 teaspoon oregano
1/2 cup dry white wine
1/4 cup Romano cheese, OR Parmesan
cheese, grated
2 cups fettuccine, hot cooked
In a large fry pan, sauté garlic and pork strips
in oil until lightly browned. Add vegetables and
seasonings. Simmer for 4-5 minutes, stirring,
until moisture is almost gone. Add wine and
simmer to reduce liquid. Pour over pasta. Toss
all together with cheese. Serve immediately.
Nutrition Information Per Serving:
Calories: 350 Protein: 32 g Fat: 10 g
Sodium: 140 mg Cholesterol: 80 mg
Saturated Fat: 3 g Carbohydrates: 80 g Fiber: 4 g
Eat Healthy with Pork 39
Kick-off Kabobs
Makes 24
2 pounds boneless pork chops, cut into
1-inch cubes
1 cup Italian dressing
2 tablespoons dried red pepper flakes
1 tablespoon fennel seed
1 large red bell pepper, cut into 1-inch
pieces
1 large green bell pepper, cut into 1-inch
pieces
1 large onion, cut into 1-inch pieces
24 6-inch wooden skewers (soak in water
for 30 minutes before using)
Place pork cubes in a resealable plastic
bag; add salad dressing, red pepper flakes
and fennel seed. Seal bag; refrigerate for
at least 1 hour to overnight to marinate
pork. When ready to cook, thread pork,
peppers and onion on skewers. Discard
marinade. Place kabobs on greased broiler
pan and broil 5 inches from heat, or grill
over medium-hot coals, for about 5 minutes
per side.
Tailgate Tip: If tailgating at the stadium,
thread pork and vegetables on skewers at
home, and store in plastic containers in a
portable cooler until ready to grill.
Nutrition Information Per Serving:
Calories: 70 Protein: 9 g Fat: 2 g
Sodium: 135 mg Cholesterol: 25 mg
Saturated Fat: 0 g Carbohydrates: 2 g
Balsamic Pork Chops
Serves 8
8 boneless New York (top loin)
pork chops, 3/4-inch thick
12ounces balsamic vinaigrette dressing
(11/2 cups)
Place chops in a large, resealable bag;
pour vinaigrette dressing over. Seal bag and
refrigerate for 2-24 hours.
Prepare medium-hot grill. Remove
chops from marinade and pat dry.
Discard remaining marinade. Grill chops
directly over heat for about 8-9 minutes,
turning once until internal temperature
on a thermometer reads 145 degrees F.,
followed by a 3-minute rest time.
Serve desired number of chops for
dinner; wrap and refrigerate remaining
chops for up to 3 days.
Serving Suggestions:
These flavorful chops can be put in the
refrigerator in the morning to marinate
and be ready for the grill after work. Serve
with seasoned rice, steamed peas and
breadsticks.
Nutrition Information Per Serving:
Calories: 174 Protein: 27 g Fat: 6 g
Sodium: 210 mg Cholesterol: 80 mg
Saturated Fat: 1 g Carbohydrates: 6 g
40 Eat Healthy with Pork
Purchasing Pork: Identifying Fresh Pork Cuts
CHOPS
New York
Pork Chop
Porterhouse
Pork Chop
Ribeye
Pork Chop
Formerly: Top Loin Chop
Formerly: Loin Chop, bone-in
Formerly: Rib Chop, bone-in
Sirloin
Pork Chop,
boneless
Ribeye Pork Chop,
boneless
Formerly: Rib Chop, boneless
ROASTS
New York Pork Roast
Pork Ribeye Roast
Formerly: Top Loin Roast
Formerly: Center Rib Roast
Sirloin Pork Roast
Pork Tenderloin
RIBS
Pork Back Ribs
Pork Spareribs
Pork Country-Style
Ribs, bone-in
Pork St. Louis-Style Ribs
Pork Country-Style
Ribs, boneless
Eat Healthy with Pork 41
Pork Packs Nutrients in Every Lean Serving
Aligning with the 2010 Dietary Guidelines for Americans will no doubt mean choosing
foods that are high in nutrient density, while low in energy density. Protein from lean
meats such as pork fits both criteria, providing necessary nutrients in relatively fewer
calories. Pork packs nutrients in every lean serving. A 3-ounce portion of pork tenderloin,
for example, is an “excellent” source of protein, thiamin, vitamin B6, phosphorus and
niacin, and a “good” source of potassium, riboflavin and zinc, yet contributes only
6 percent of calories to a 2,000-calorie diet. Fresh pork is naturally low in sodium.1
Proper education and behavioral support from trusted registered dietitians about the
dietary pattern options in line with dietary guidance will help ensure Americans of all ages
to eat a diet high in nutrients but relatively low in calories.
Research Shows Benefits of Pork
• Consumption Data: Americans are consuming fresh
pork at levels well within the total amount that
is recommended in the protein foods group by
current dietary guidance. On the day of intake
studied, U.S. adults ate 3.2 ounces of total fresh
pork, within the 5.5-ounce equivalents a day of
total protein foods recommended for adults
consuming 2,000 calories per day.2
• Nutrition Contribution: Calories coming
from dietary fat are no higher or lower
among those eating pork as compared to
those who are not eating pork. Therefore,
Americans can improve dietary variety and
increase intake of important nutrients, while
keeping total fat and calories in check, by
adding these products to their daily diet.2
• Curbing Late-Night Munchies: Including lean
pork or other proteins in three daily meals
reduced late-night desires to eat and decreased
distracting thoughts about food, both of which derail
dieters if left unchecked.3
• Three Daily Meals with Protein Most Filling: Including lean
pork or other lean proteins in three daily meals rather than six
mini-meals resulted in improved satiety throughout the day. Feeling
full throughout the day may lead to an overall calorie reduction.4
• Lean Canadian Bacon at Breakfast: Eating high-quality protein foods like lean Canadian
bacon resulted in a greater sense of fullness throughout the day compared to eating
additional protein calories at lunch or dinner.5
1. U.S. Department of Agriculture, Agricultural Research Service, USDA Nutrient Data Laboratory. 2011. USDA National Nutrient Database for
Standard Reference, Release 24.
2. Murphy M, Spungen J, Bi X, & Barraj L. Fresh and fresh lean pork are substantial sources of key nutrients when these products are consumed by
adults in the United States. Nutrition Research/Volume 31.Issue 10 (2011): 776-783.
3. Leidy H, Tang M, Armstrong C, Martin C, Campbell W. The effects of consuming frequent, higher protein meals on appetite and satiety during
weight loss in overweight/obese men. Obesity. 2011 Apr; 19(4):818-824.
4. Leidy H, Armstrong C, Tang M, Mattes R, Campbell W. The influence of higher protein intake and greater eating frequency on appetite control in
overweight and obese men. Obesity. 2010; 18:1725-1732.
5. Leidy H, Bossingham M, Mattes R, Campbell W. Increased dietary protein consumed at breakfast leads to an initial and sustained feeling of
fullness during energy restriction compared to other meal times. Br J Nutr. 2009 Mar; 101(6):798-803.
42 Eat Healthy with Pork
Today’s Pork: Cooking Know-How
Roast/Bake: Roast at 350° F. unless otherwise noted. Roast in a shallow pan, uncovered.
Broil: 4-5 inches from heat. Turn halfway through cooking time.
Grill: Over direct, medium heat; turn once halfway through grilling.
Barbecue: Barbecue over indirect medium heat (about 325° F.) unless otherwise noted.
Sauté: Add a little cooking oil to pan; saute over medium-high heat and turn once halfway through
cooking time.
Braise: Cook over medium-high heat in 1 tablespoon vegetable oil until browned evenly on both
sides. Add enough liquid to come 1/4 to 1/2 inch up sides of pork. Return just to boiling. Cover and
simmer until tender.
Broil/Grill
Sauté
Braise
Boneless
8-12 min.
8-12 min.
6-10 min.
Bone-in
Stew: Cook, covered, with liquid at a slow simmer. This method best used with 1-inch loin cubes for
45 min.-1hr.
PORK CHOPS, 3/4 inch thick
New York (Top Loin)
Pork Chop
Ribeye (Rib) Pork Chop
Sirloin Pork Chop
Porterhouse (Loin) Pork Chop
Ribeye (Rib) Pork Chop
Sirloin Pork Chop
8-12 min.
LOIN ROASTS
New York (Top Loin)
2 lbs.
Pork Roast
Sirloin Pork Roast
3-5 lbs.
Pork Loin Center Roast
Rack of Pork (4-5 lbs.)
TENDERLOINS
Loin Cubes/Kabobs (1 inch)
Tenderloin (1-11/2 lbs.) roast at
425° F.
OTHER CUTS
Blade Pork Steak (3/4-inch)
Cutlets (1/2 inch)
Ground Pork Patties (1/2 inch)
Ham, fully cooked (5-6 lbs.)
Cook to
145°-160°F
10-16 min.
8-12 min.
Roast/Bake
Barbecue
26-28 min. per lb.
20-26 min. per lb.
20-25 min. per lb
12-15 min. per lb.
Cook to
145°-160°F
25-40 min. per lb.
Roast/Bake
Broil/Grill
8-10 min.
20-35 min.
20-30 min.
Roast/Bake
20 min.
per lb.
Braise
8-10 min.
Cook to
Tender
145°-160°F
Broil/Grill
Sauté
Braise
10-12 min. 10-16 min. 11-12 min.
3-4 min. 3-4 min.
8 -12 min. 8-11 min.
Cook to
Tender
160° F.
140° F.
Note: For easier slicing and to let the pork juices redistrubte throughout the meat,
remove larger cuts, such as roast, from the oven or grill and let them stand for a total of
10 minutes before serving.
Eat Healthy with Pork 43
Visit PorkandHealth.org or PorkBeInspired.com
for delicious recipes which do double-duty to keep pace
with today’s busy families.
©2007- 2014 National Pork Board, Des Moines, IA.
This message funded by America’s Pork Checkoff Program.
#01238 4/14
44 Eat Healthy with Pork