Sept. 29, 2002 – Say the word "pork" and many folks immediately think "fat," "cholesterol" and "heart disease." While this is true for fatty cuts such as ribs and pigtail, many cuts of pork are much leaner today than in the past. So, you truly can have your pork and good health, too.
If you want to seek out lean pork at the supermarket, look for pork tenderloin, sirloin chop, loin roast, loin chop, rib chop, sirloin roast or rib roast.
And in case you think even "lean" pork is "fatter" than lean chicken or beef, here are the facts and figures:
– 3 ounces of lean, trimmed pork tenderloin has 140 calories, 4 grams of fat and 67 milligrams of cholesterol.
– 3 ounces of skinless roast chicken thigh has 178 calories, 9 grams of fat and 81 milligrams of cholesterol.
– 3 ounces of lean, trimmed beef tenderloin has 175 calories, 8 grams of fat and 71 milligrams of cholesterol.
The cooking method is as important as the cut of pork. Roasting on a rack so that any fat can drip off is best. Frying only adds fat to a lean food.
In the recipe here, the black pepper, cinnamon and nutmeg add a real zing of flavor. Serve your roast pork with rice and a green veggie, and you've got a meal that's good and good for you!
Caribbean Roast Pork
3 lb. boneless pork loin roast
1 tablespoon olive oil
1 tablespoon cracked black pepper
1 teaspoon ground cinnamon
1 tablespoon ground nutmeg
Trim pork of any outer fat. Wash well and pat dry with paper towels. In a small bowl, combine olive oil, pepper, cinnamon and nutmeg. Apply this mixture to all surfaces of the pork roast. Place the roast in a shallow pan and roast in a 350-degree Fahrenheit oven for an hour to an a hour and a quarter — until the internal temperature, measured with a meat thermometer, registers 155 degrees F.
Remove roast from oven and let it rest for 5-10 minutes before slicing to serve.
Serves 8. Per serving: 167 calories, 5 gms fat (26 percent fat calories), 69 mg cholesterol, 77 mg sodium.
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