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| Pork Tenderloin: A healthy eating hero PR Newswire, DES MOINES, Iowa
Win the battle against healthy eating ruts by choosing foods that are delicious and nutritious. To help inspire healthier lifestyles, the National Pork Board is putting the spotlight on juicy, flavorful tenderloin, which ounce-for-ounce is as lean as a boneless, skinless chicken breast. And now, pork fans have another reason to dig into the New Year with a happy heart: the American Heart Association has recently certified pork tenderloin as a heart-healthy food with its iconic Heart-Check mark.
"I always tell my clients that the key to staying on track with a healthy diet is to find wholesome foods that you enjoy. When you like what's on your plate, you are more likely to feel satisfied and far less likely to fall off the healthy-eating wagon," says Michelle Dudash, registered dietitian and Cordon Bleu-certified chef. "Healthy eating doesn't have to mean boring eating. Make pork tenderloin your scrumptious sidekick - it offers an endless variety of simple preparations and bold, tasty recipes."
For an elegant, delicious dish that's also easy on the waistline at only 224 calories per serving, try Dudash's Sage Pork Tenderloin Medallion with White Wine Jus.
To read the full article, click here. |
| Pork on the Red Carpet
courtesy of porkbeinspired.com
To show off the distiction of being certified heart-healthy by the American Association of Heart Health, the Pork Checkoff is jumping out in the spotlight at the ninth annual Woman's Day Red Dress Awards. These awards recognize outstanding individuals who have contributed to the fight against heart disease.
Registered Dietician and Cordon-Bleu certified chef Michelle Dudash created two scrumptious dishes to be served at the event. Those recipes are included below. With these recipes you can share in the fight against heart disease.
Grilled Orange-Ponzu Pork Tenderloin with Napa Cabbage & Carrot Stir-Fry
Time:
Preparation time - 20 minutes
Marinate time - at least 30 minutes
Cook time - 25 minutes
Pork:
3 tablespoons orange juice
1 tablespoon ponzu sauce
2 teaspoons reduced-sodium soy sauce
2 teaspoons grated orange zest
2 teaspoons canola oil
1 teaspoon ground cumin
1/2 teaspoon coriander, ground
1/2 teaspoon freshly ground black pepper
1 pork tenderloin (about 1 1/4 pound), trimmed if needed
1 tablespoons ponzu sauce (found in Asian food section)
Salad:
2 teaspoons canola oil
2 teaspoons minced ginger
1 cup julienne-cut carrots
4 cups shredded green or Napa cabbage
2 cups shredded red cabbage
2 medium scallions, sliced thickly on a bias (about 1/4 cup)
1 tablespoon + 2 teaspoons rice vinegar
1 tablespoon black sesame seeds
1 tablespoon orange juice
1 tablespoon reduced-sodium soy sauce
1/4 teaspoon freshly ground black pepper
3 tablespoons chopped cilantro
To prepare pork, add orange juice, ponzu and soy sauce, 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 minutes up to overnight in the refrigerator. Preheat grill to medium-low (350 to 375°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°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.
Makes 5 servings
Nutritional Information per Serving:
Calories: 202 Fat: 8g Saturated Fat: 1.5g
Cholesterol: 57mg Sodium: 718mg Carbohydrates: 10g
Protein: 24g Fiber: 2.5g
Thyme-Roasted Pork Tenderloin with
Balsamic Shallot Compote
Times:
Cook Time: 15 minutes
Marinating Time: 50 minutes
Compote:
1 tablespoon canola oil
2 3/4 cups 1/8-inch thick-sliced shallots (about 4 large)
1 garlic clove, cut lengthwise into thin strips
1/2 cup Concord 100% grape juice
1/4 cup reduced sodium or organic chicken broth
2 tablespoons balsamic vinegar
1 tablespoon honey
1/4 teaspoon dried herbs de Provence
1 pinch each salt and freshly ground black pepper
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
1/4 teaspoon dried thyme
2 teaspoons canola oil
1 pork tenderloin (about 1 1/4 pound*) that has sat at room temperature for 30 minutes, trimmed if needed
1/4 teaspoon garlic powder
Preheat oven to 400°F.
To make compote, heat 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 large fry pan or skillet with oven-proof 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 to 4 minutes until brown on one side, then turn to brown 2 to 3 minutes on each remaining side until completely browned. Larger tenderloins may need to be turned once more to brown completely. Place in oven and cook 20 to 30 minutes, just until firm when pressed in the thickest section or an inserted thermometer reads 145°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.
*If tenderloin is smaller or larger than 1 1/4 pound, adjust amount of seasoning accordingly.
Makes 4 servings
Nutritional Information per Serving:
Calories: 282 Fat: 10g Saturated Fat: 2g
Cholesterol: 71mg Sodium: 661mg Carbohydrates: 22g
Protein: 29g Fiber: 2g
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