Fire Up the Flavor for 2009

Lean on Pork for Healthy Meals

It is the time of year many of us are ready to make changes to improve our eating choices. It’s simple to fill any menu with delicious, lean dishes when the centerpiece is pork. Whether you are planning a family dinner or looking for a lean dish to pass out at the next neighborhood potluck, we have suggested tips and recipes sure to spice-up any gathering while keeping health top-of-mind.

Tips for Healthy, Flavorful Results

The benefits of pork certainly outweigh the protein competition: it’s lean, versatile, flavorful, economical and packed with nutrients.

From lean ham to pork tenderloin, which is as lean as a skinless chicken breast1, pork offers endless options as you are searching for ways to stay satisfied while avoiding adding inches to your waistlines. And, selecting a lean cut doesn’t have to be hard. A simple way to decipher which cut to choose is to look for the word “loin” on the label; such as “loin chop” or “tenderloin.”

Many consumers today are looking for protein that’s both healthy and economical. Pork compares favorably to chicken in both price and fat content, so it offers you an alternative that is packed with flavor.

For a simple way to enhance the flavor of any lean cut, encourage the use of sodium-free spices versus heavy creams and oils. Salt-free spices offer flavor without bringing additional fat and calories to the table.

Check-out the suggestions below for a little spice of inspiration that's in keeping with the new year:

• Ground black pepper and prepared spice blends (check the label for sodium content) are great alternatives to salt. A variety of spice blends work well with pork’s mild flavor.

• Spices with a bold flavor like cumin, coriander and cayenne work great with pork. Rubs can be applied just before grilling or the night before cooking.

• Find fruits that pair well with pork such as pineapple, cranberry and apricot to fit in a daily serving from the fruit group.

Depending on your preference, lean pork can be cooked in a variety of healthy ways. Below are some simple cooking methods that any novice can quickly master:

• Grilling – The weather outside may be frightful, but the grill fire is so delightful! Remember, grilling isn’t just for the summer – but if you plan to grill-up your pork be sure you do it outside. And fire-up small cuts of pork over direct heat and use indirect heat on larger cuts --- this will ensure optimal flavor.

• Braising – This method is traditionally used for less-tender cuts of pork, but good for large and small cuts alike. Simply cook by simmering the pork in a small amount of liquid in a tightly covered pan over low heat.

• Stir-frying – Perfect for small pork cuts such as medallions, cubed chops, cutlets and strips. Heat a small amount of oil in a large heavy skillet over a medium-high heat. Cook pork uncovered, turning occasionally.

• Pan broiling – In a skillet on the stove, cook small pork cuts such as chops over medium-high heat, turning occasionally, until evenly browned on both sides. Remove any fat and drippings as they accumulate.

Recipes to Spice-up the New Year

Now that you know which cuts to look for and how to prepare them, you just need a recipe to follow! It is easy to serve-up healthy meals when you spice-up the menu with dishes from around the globe. Adding ethnic flair to any pork dish is a sure-fire way to infuse unique flavors into this season’s menus. The recipes offered below use many of the seasonings suggested earlier to bring international zest into any dining room:

• Asian Grilled Pork Tenderloin with Pineapple: Ring in the New Year with Asian-inspired marinated pork tenderloin. The grilled pineapple adds sweetness to the marinated meat that is sure to please the family.
• Bacon, Lettuce and Tomato Brushetta:Planning a Super Bowl party? This bite-sized treat is perfect for mingling guests and the added bacon packs a big burst of flavor. The small serving certainly fits into everyone’s diet plans.
• Baked Ham with Sweet ‘n’ Sour Plum Sauce: Spice up the traditional ham with this Asian-inspired recipe that incorporates sweet purple plums and Chinese five-spice powder for a delicious twist a special occasion dinner.
• Jamaican Rubbed Chops: Take your cooking outdoors with these flavorful, Jamaican chops to add an extra kick to a weekday dinner.