There are great reasons to include lean pork in your diet:
Pork is a nutritional powerhouse! A 3 ounce serving of pork is an excellent source of protein, Vitamin B 6, thiamin, niacin and selenium. Looking for lean? Think loin and chop. Any kind of pork chop is a lean choice and the word loin like pork tenderloin.
The American Heart Association has certified the pork tenderloin and the sirloin as heart-healthy foods. Seven pork cuts – from the tenderloin to the ribeye pork chop – meet the USDA guidelines for “lean” with less than 10 grams fat, 4.5 grams saturated fat, and 95 milligrams of cholesterol per serving.
Cuban Pork Tenderloin serves 6
All you need:
1 1/2 pounds pork tenderloin, trimmed
1/4 cup fresh orange juice
1/4 cup fresh grapefruit juice
2 tbsp chopped cilantro
1 tsp cumin
1 tsp dried oregano
2 cloves garlic, finely chopped
1/2 tsp kosher salt
1/2 tsp red pepper flakes
All you do:
- Using a thin knife, trim silver skin from tenderloin. Mix orange juice, grapefruit juice, cilantro, cumin, oregano, garlic, salt and pepper flakes in a gallon-size zippered plastic bag. Add pork; close and refrigerate for at least 30 minutes and up to 4 hours.
- Prepare outdoor grill for direct medium-hot grilling. For a gas grill, preheat grill on high. Adjust temperature to 400°F. For a charcoal grill, build fire and let burn until coals are covered with white ash. Spread coals and let burn for 15 to 20 minutes.
- Lightly oil cooking grate. Remove pork from marinade, drain briefly, but do not scrape off solids. Place on grill and cover grill. Cook, turning occasionally, until browned and instant-read thermometer inserted in center of pork reads 145°F, about 20 to 27 minutes. Transfer to carving board and let stand 3 to 5 minutes. Cut on slight diagonal and serve over your favorite rice and black bean salad.
Nutrition facts per serving: 140 calories, 24g protein, 3g fat, 1g saturated fat, 220mg sodium, 75mg cholesterol, 3g carbohydrate
Come by the Meat Department at Hy-Vee on Friday October 18 from 4-6pm and Saturday, October 19 from 11-2pm to sample Cuban Pork Tenderloin, our Hy-Vee Dietitian’s Pick of the Month.