There is more to pork than protein.
It is very high in vitamin B1, also known as thiamin. It helps convert food into energy, regulate appetite and maintain the normal function of the nervous system, heart and muscles.
Pork is also a good source of vitamins B2, also known as riboflavin, B6 and B12.
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Essential minerals iron, magnesium, phosphorus and selenium are also provided.
According to Health Canada, the recommended serving size for pork is 100 grams (three ounces) of cooked meat, which is about the size of a deck of cards or the palm of your hand. Start with 150 grams (4 oz.) of boneless, raw pork to yield a recommended serving size of cooked pork.
Cook pork to a safe internal temperature of 155 F (68 C), and rest for three to five minutes to a Health Canada-recommended final internal temperature of 160 F (71 C). Your choice of cooking method depends on the cut, personal preference and time available. To keep lean cuts moist, do not overcook.
According to the United Nations’ Food and Agriculture Organization, pork is the most widely eaten meat in the world. As a result, a wide range of recipes and styles of dining have been developed for its use.
Slow roasted pork belly bites
- 1 1/2 lb. of fresh pork belly750 g
- salt & pepper
- brown sugar
- canola oil
- 3 tbsp. honey45 mL
- 3 tbsp. soy sauce45 mL
- 1 1/2 tbsp. sesame oil22 mL
- 1 1/2 tbsp. chili crisp22 mL
- 3/4 c. vegetable or chicken stock175 mL
- Pat pork belly dry. Cut into two inch (1 cm) cubes. Remove the skin from each piece. Season with salt, pepper and just a sprinkle of brown sugar on all sides. Let it sit for 10 minutes.
- Make the marinade by combining the honey, soy sauce, sesame oil, chili crisp and stock. Add pork belly cubes to the marinade and let it to sit for 15 minutes.
- Remove pork from marinade, reserve excess marinade and preheat oven to 325 F (160 C).
- Heat a heavy bottomed frying pan on moderately high heat, add in just a bit of oil and sear all the sides of each pork cube until a nice crust forms on each side.
- Once you have a beautiful crust on all sides, place the pieces in an ovenproof dish with about half a cup of the marinade and roast, tented in foil for approximately two hours or until done to your liking. Check on it every 30 minutes and add more marinade if necessary to keep pork from burning the dish.
- Remove from oven when fully cooked. Reduce the remaining marinade over medium low heat until thicker and syrupy.
- Add pork belly bites to the thickened marinade. Serve each one over a small bed of coleslaw.
Smothered pork chops
- 4 thick, bone-in pork chops
- kosher salt
- freshly ground pepper
- 1/2 c. all-purpose flour125 mL
- 1 tsp. garlic powder5 mL
- 1/4 tsp. chili powder1 mL
- 1/4 c. vegetable or canola oil60 mL
- 1 medium yellow onions, thinly sliced
- 8 medium sized button or cremini mushrooms, thinly sliced
- 2 tbsp. butter30 mL
- 1 1/2 c. low-sodium chicken stock375 mL
- 1/4 c. heavy cream60 mL
- chopped fresh parsley, for garnish
- Season pork chops all over with salt and pepper.
- In a shallow dish, mix together flour with garlic powder and chili powder. Coat pork chops in flour, shaking off excess. Reserve two tablespoons (30 mL) seasoned flour.
- In a large, heavy skillet over medium heat, heat 1/4 cup (60 mL) oil until shimmering. In batches, cook pork chops until golden, four to five minutes per side. Transfer to plate.
- Reduce heat to medium low and add onions. Season with more salt and pepper and cook until very soft and slightly caramelized, 15 to 20 minutes. Add mushrooms and continue to saute until they are lightly browned and soft. Add butter and let melt, then sprinkle in reserved flour mixture. Cook until flour is no longer raw, about a minute. Stir in chicken stock and heavy cream and bring to a simmer until sauce begins to thicken, about five minutes.
- Return pork chops to skillet and cook until pork is cooked through, about 10 minutes more.
- Garnish with parsley and serve immediately.
Pork Milanese
- 1 c. panko250 mL
- 1/2 c. finely grated Parmesan125 mL
- 2 large eggs
- 6 boneless pork loin chops, pounded thin to 1/3 inch-thick
- salt and freshly ground black pepper
- 1/4 c. plus 3 tbsp. olive oil60 + 45 mL
- 6 lemon wedges
- Preheat the oven to 200 F (95 C).
- Coarsely crush the panko into a large shallow bowl. Stir the cheese into the panko. Lightly beat the eggs in another large shallow bowl. Season the pork generously with salt and pepper. Dip the pork, one piece at a time, in the egg, allowing the excess to drip off, and then dredge the pork in the crumb mixture, patting to coat completely. Place the pork on a small baking sheet.
- Heat 1/4 cup (60 mL) of oil in a heavy large skillet over medium-high heat. Add half of the pork to the hot oil and cook until golden brown and just cooked through, about three minutes per side. Transfer to paper towels to drain, then transfer them to a clean baking sheet and keep them warm in the oven. Add the remaining three tablespoons (45 mL) of oil to the skillet and fry the remaining pork.
- Transfer the pork to plates and serve with lemon wedges.
Pork tenderloin stuffed with pesto and prosciutto
- 1 pork tenderloin
- 2 1/2 teaspoons kosher salt, divided12 mL
- 6 slices prosciutto
- 1/3 c. basil pesto80 mL
- 1/2 c. grated Parmesan cheese125 mL
- 2 tsp. ground black pepper10 mL
- 2 tbsp. olive oil30 mL
- Preheat oven to 350 F (180 C). Remove silverskin with a sharp knife. Place the tenderloin on a cutting board with the small end facing you. With a very sharp knife, cut lengthwise to within 1/2 inch of bottom of pork, cutting to, but not through, the other side. Open the cut pork like a book.
- Top butterflied pork with plastic wrap and gently pound with a meat mallet or rolling pin to an even 1/2-inch (.25 cm) thickness.
- Remove plastic wrap and discard. Sprinkle 1 1/2 teaspoons (7 mL) salt over pork and spread evenly with pesto.
- Sprinkle evenly with Parmesan.
- Roll meat back into a tight spiral and, using butcher’s twine, tie roll in six places. Season on all sides with pepper and remaining one teaspoon (5 mL) salt.
- Heat an oven-safe skillet over medium-high. Rub tenderloin with olive oil. Sear and turning occasionally so it is browned evenly all around.
- Turn until it is evenly browned, 10 to 12 minutes. Place skillet in preheated oven and roast until a meat thermometer inserted in centre reads 155 F (68 C), about 15 minutes. It will depend upon the thickness of the tenderloin.
- Transfer to a cutting board. Let pork rest, lightly tented with aluminum foil, at least 15 minutes. During this time, the internal temperature will increase to 160 F (71 C).
- To serve, remove strings and slice as desired.
Explore more farm-fresh recipes and culinary insights from Sarah Galvin.
