Boneless pork tenderloin is a tender, convenient and economical cut of meat. Fresh pork is naturally tender, low in sodium and an excellent source of thiamin and essential B vitamin.Due to improved breeding and feeding practices, Canadian pork is 44 percent leaner than in the past.Many people enjoy cooking with a one pound (.5 kilogram) pork tenderloin.One of our sons likes to cut it into boneless chops that are less expensive than buying the precut tenderloin chops. My sister-in-law marinates the pork tenderloin and then grills it for an easy supper. A neighbour roasts pork tenderloin for supper and her son enjoys the cold leftovers in a sandwich for lunch.One of my favourite sandwiches is cold pork, with a little jam to enhance the pork flavour. Traditionally applesauce is served with pork but other fruits such as cranberries, pears, mangos, apricots, saskatoons and strawberries are also good accompaniments in a salad, salsa, sauce or a side dish.All pork cuts, with the exception of ribs, are considered lean meat. Pork is a red meat because it contains more myoglobin, an oxygen holding protein, than chicken or fish. A 100 gram serving of roasted pork tenderloin has 144 calories and fits well into a healthy diet. The size of a deck of cards or the palm of your hand is the recommended serving size for lean, cooked pork.The tenderloin cut comes from the centre of the back. It is the most tender and leanest meat on the carcass so is a good choice for grilling, broiling or roasting.When purchasing a boneless roast, allow 125 to165 grams per person. A half-kilogram roast will cook in 20 to 30 minutes in a 325 F (160 C) oven to an internal temperature of 155 -160 F (68-71 C).
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Teriyaki Marinade
1/4 c. soy sauce 60 mL1/4 c. orange juice 60 mL1/2 tsp. ginger root, minced 2 mL1 tsp. honey 5 mL2 garlic cloves, minced1 tsp. Asian 5 spice 5 mL seasoning (optional)Combine ingredients in a saucepan and simmer one minute. Cool. Pour 1/4 cup (60 mL) over 1 lb. (.5 kg) pork tenderloin roast in a plastic bag. Seal and squeeze to coat meat. Refrigerate and marinate 30 minutes to 12 hours. Remove from marinade and grill. Discard the used marinade.Refrigerate the unused marinade and use it to baste the meat while cooking or use to marinate other meat such as beef or chicken. Use within five days or freeze for later use.
Peppered Pork Tenderloin
1 lb. well trimmed pork tenderloin 5 kg2 tbsp. cracked black pepper 30 mLSpread cracked pepper on a sheet of waxed paper. Roll the tenderloin in pepper to coat evenly. Roast at 325 F (160 C) for about 30 minutes to an internal temperature of 155-160 F (68-71 C). Allow the meat to rest five minutes before slicing.An alternative is to grill on the barbecue using indirect heat. Preheat the barbecue. Turn off one side of the burners. Place the tenderloin on the barbecue on this side. Set the other burner to a medium heat setting of about 350 F (180 C). Close the lid. The heat is reflected inside the barbecue to cook the roast slowly and evenly on all sides. Allow to roast for 20 to 25 minutes.Insert a meat thermometer into the thickest part of the roast. An oven-proof thermometer is inserted before roasting and left in until the meat is cooked. An instant-read thermometer is not oven-proof. It is inserted near the end of the cooking time to check the temperature and then removed.
Spinach Pear Salad
The pecans add flavour and texture to this salad but the sugar coating adds considerable calories. A few are a nice addition.Pecans1 3/4 c. pecan halves 425 mL1/2 c. packed brown sugar, divided 125 mL1/4 c. butter or margarine, melted 60 mL1/2 tsp. cinnamon 2 mLPreheat oven to 325 F (160 C). Lightly grease a baking sheet. Stir together pecans, brown sugar, butter and cinnamon and spread on a baking sheet. Bake 15 to 20 minutes, stirring often. Cool and break apart.Dressing1/2 c. white wine vinegar 125 mL1/3 c. oil 75 mL1/4 c. brown sugar 60 mL1/4 tsp. salt 1 mL1/4 tsp. fresh cracked pepper 1 mL1/4 tsp. cinnamon 1 mL 2 ripe pears, thinly sliced1 small red onion chopped, optionalWhisk together white wine vinegar, oil, brown sugar, salt, pepper and cinnamon in a small bowl. Set aside.Combine spinach, pears and onion in a large bowl. Drizzle with dressing and sprinkle with pecans. Serves eight.Adapted from Try-Foods International recipe card.
Brown Rice With Dried Cranberries
1 c. long-grain brown rice 250 mL2 c. low sodium chicken broth 500 mL1/4 c. minced shallots 60 mL1/2 c. dried cranberries 125 mLzest of 1 orangeIn a medium pot, mix the brown rice, chicken broth and shallots, bring to a boil. Cover with a tight fitting lid and reduce the heat to simmer. Cook for 40 minutes. Add the dried cranberries. Cover and continue cooking for five minutes or until the rice is tender. Remove from the heat and fluff the rice gently with a fork or a rice paddle. Let stand for five minutes. Add the orange zest, fluff and serve.(I use Uncle Ben’s whole grain brown rice because it has been parboiled and cooks in about 20 minutes.)Makes three cups (750 mL).Source: Ultimate Foods for Ultimate Health … and don’t forget the chocolate by Liz Pearson and Mairlyn Smith
Mango Salsa
1/2 c. finely diced mango 125 mL1 tbsp. lime juice 5 mL1/2 tsp. red pepper flakes 1 mL1 tbsp. chopped cilantro 15 mLMix and serve with pork tenderloin.
Peppered Pork And Mango Crostini
1/3 c. light cream cheese 75 mL2 tbsp. chopped cilantro 30 mL1/4 tsp. salt 1 mL1 baguette1 lb. pepper roasted .5 kg pork tenderloin, chilled (see recipe)mango salsa (above recipe)Mix the cream cheese, cilantro and salt. Slice baguette into 1/4 inch (5 mm) slices. Toast baguette slices (unless bread is crusty). Spread each slice with a small amount of cream cheese mixture. Top with a slice of pork tenderloin. Spoon a dab of mango salsa onto each serving. Yields 25 to 30.Adapted from All About Canadian Pork, A Guide to Purchasing, Handling and Cooking Pork from Pork Marketing Canada.Betty Ann Deobald is a home economist from Rosetown, Sask., and a member of Team Resources. Contact: team@producer.com.
