October is National Pork Month

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:

  1. 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.
  2. 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.
  3. 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.

Cuban pork tenderloin

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.