Nutritionist Column, Cathie Ostrowski, MS, RD, LDN

Dear Readers,

Summer is officially here and with it, the opportunity to bring dinner outside. Grilling or cooking out, as it is called in the South, is one of the highlights of summer. Having a cookout is a great opportunity to entertain friends and family in a relaxed atmosphere. Grilling is fun and easy. Even better, grilled meats are cooked with little or no added fats and some of the meat fat drips off while cooking. This makes grilling one of the healthiest cooking options and one of the most delicious.

Think beyond hamburgers . . . . many cuts of pork are great on a grill and leaner than typical cookout fare. When looking for lean pork, think of the loin cuts. Pork tenderloin has less fat per ounce than skinless chicken breast and lots of flavor. Five other cuts: top loin, center loin, top loin roast, bone-in rib chop and sirloin roast meet the criteria for lean meat. All of these cuts are great on a grill. They can be cooked unseasoned or marinated. Marinades and rubs are a great way to add flavor to meats without adding extra fats and calories.

How about a “pig pickin’”? This is a southern specialty. Pork shoulder or butt roasts are typically used for Carolina pulled pork barbeque. The cooking process is long and slow. Meat is cooked over low heat, sometimes in specially designed barbeque pits. The result of this process is a meat so tender, it can be pulled right off the bone. It is then shredded and served by itself or on buns with a vinegar based sauce. Carolina barbeque is an art form, but it is one that you can create yourself with the tips listed below.

As always, keep food safety in mind. Be sure to keep uncooked meats separate from vegetables and cooked foods. Use clean utensils and plates when removing cooked meat from the grill. And, as always check pork with a meat thermometer to be sure has reached an internal temperature of 160 degrees F.

Recipes

Marinated Pork Tenderloin
Mix equal parts lemon juice and Worcestershire sauce and white vinegar—about ¼ c. Add 2 Tbsp honey mustard, salt and pepper to taste. Marinate tenderloin in a covered container overnight before grilling over medium heat until fully cooked. Slice into medallions to serve.

Carolina Pulled Pork
2 tablespoons paprika
3 tablespoon brown sugar
2 tablespoon chili powder
2 teaspoons black pepper
2 teaspoons salt
1 teaspoon ground red pepper
1 boneless pork shoulder or butt roast, 5 pounds

Mix all the spices into a dry rub and press into all surfaces of the pork roast. Grill over low heat for two and half to three hours or until fully cooked. Use a meat thermometer to be sure center of roast reaches 160 degrees F. Let pork cook for 10-15 minutes before “pulling” or shredding the pork into pieces with two forks.

Hot Vinegar Sauce
1 cup apple cider vinegar
1/2 cup white vinegar
2 tablespoons sugar
1-2 teaspoons red pepper flakes (depending on how hot you like it!) Hot pepper sauce to taste
Salt and pepper to taste. (Don’t overdo the salt. You don’t need it)

Mix sauce with pulled pork for a delicious treat!

The following recipes are from porkandhealth.com:

Grilled Chimichurri Pork Roast
3-pound boneless pork roast
1 cup coarsely chopped parsley
1/4 cup chopped onion
6 garlic cloves, coarsely chopped
1/4 cup lemon juice
1/4 cup olive oil
1 teaspoon dried oregano
1 teaspoon crushed red pepper
1 teaspoon salt
1/2 teaspoon black pepper
Lemon slices, for garnish
Lime slices, for garnish

Place pork roast in self-sealing plastic bag. In food processor, place parsley, onion and garlic and pulse until minced. Add remaining ingredients, except garnish, and process to blend. Coat pork in plastic bag with this mixture. Seal bag and refrigerate overnight. Prepare medium-hot fire in grill. Remove pork from marinade (discard marinade) and place pork roast over drip pan on grill over indirect heat. Close grill cover and cook until internal temperature (measured with a meat thermometer) reads 155 degrees F., about 45 minutes to an hour. Let stand 10 minutes before slicing. Garnish with lemon and lime slices.

Serves 12

Grilled Honey Soy Chops
4 pork chops, about 3/4-inch thick
2 garlic cloves, minced
2 tablespoons minced onion
2 tablespoons lemon juice
2 tablespoons soy sauce
1 tablespoon honey

Combine all ingredients in a self-sealing, plastic bag; seal bag and place in refrigerator 5-24 hours. Remove chops from marinade (discard remaining marinade). Grill over medium-hot coals until nicely browned, turning as necessary, for about 10-12 minutes.

Serves 4

Rubbed and Grilled Pork Loin
1 4 to 5-pound boneless pork top loin roast (single loin)
1 teaspoon olive oil,

Dry Rub Seasoning
2 teaspoons granulated sugar
2 teaspoons paprika
11/2 teaspoons onion salt
11/2 teaspoons garlic salt
1 teaspoon ground black pepper
1/2 teaspoon chili powder
1/2 teaspoon ground cumin
1/2 teaspoon ground coriander

Place boneless pork loin on large cutting board or platter; brush oil over all sides. Set aside. Meanwhile, stir together dry rub seasoning. Rub over pork to cover. Prepare charcoal grill to cook over direct and indirect heat. Place pork loin over medium-hot coals (direct heat) or on medium-hot (about 400 degrees F.) gas grill. Cook for 10 minutes on each side to brown. Move pork to area on grill over indirect heat. Cook, covered for 70-90 minutes or until internal temperature reaches 160 degrees F. On gas grill, move pork to one side of grill; turn off the gas directly under the pork. Leave the rest of the grill on medium heat. Cook, covered for 70 to 90 minutes or until internal temperature reaches 160 degrees F. Serve with your favorite sauce.

Serves 10-16

Southwestern Grilled Chops
4 boneless pork chops,
1 1/2-inch-thick
1 4 1/2 ounce can chopped green chiles
2 garlic cloves, minced
2 teaspoons ground cumin
4 tablespoons cider vinegar
Salsa, as desired

Puree chiles, garlic, vinegar and cumin in blender container. Marinate chops in this mixture 4-24 hours, refrigerated. Remove chops from marinade (discarding marinade) and grill over medium-hot coals for 12-15 minutes, turning once. Serve with salsa.

Serves 4

Enjoy your grilling adventure!

Yours in good health,
Cathie Ostrowski, MS, RD, LDN
North Carolina Pork Council Nutritionist