Pork is low-fat alternative to fish, chicken


June 15, 1994|By Rita Calvert | Rita Calvert,Special to The Sun

For those of you who're trying to stick to a low-fat diet, but have tired of fish and chicken, how about pork? Pork can be lean and very low in fat. In fact, pork tenderloin, trimmed of any fat, has only 21 percent of its calories from fat. You must, however, be wise about the cut of pork you choose. The tenderloin or the loin have the lowest fat. Always trim any visible fat.

Aside from the savings in fat, a bonus to pork is the short cooking time -- about 15 minutes.

Heat the grill first and put a large sauce pan half filled with salted water on to boil over high heat. Make the sauce for the pork first since that can be held on low heat. The potatoes and green beans can cook together -- believe it! -- while the meat grills.

Mashed potatoes have never gone out of style and now they are showcased more than ever, since comfort food is the theme for the '90s. Here's a method that simplifies the preparation and enables you to cook the green beans at the same time: Allow three 2-inch potatoes per person and four ounces of green beans per person. While water comes to a boil, leave the thin tender skin on and halve the tiny potatoes. Trim the root ends off the beans. Place the potatoes in the water and boil gently for 10 minutes. Add the beans right on top of the potatoes and continue cooking for 5 to 6 minutes more. Remove the pan from the heat and drain the water. Remove the beans with tongs, place on a platter and cover with foil. Leave the potatoes in the pan and mash, adding enough milk for desired consistency.

If you are placing the food on a platter, the green beans are most attractive surrounding the tenderloin slices on the same platter. Spoon the sauce and fruit over the pork only.

Keep dessert simple by serving store-bought angel food cake and low-fat fudge sauce from a jar.

Items you should have as staples are: salt, pepper, orange juice, soy sauce, honey, Dijon mustard, garlic, navel orange, milk.

Your 10-item-or-less shopping list: 1 1/2 pounds pork tenderloin, 1 large ruby grapefruit, fresh ginger root, 1 pound fresh green beans, 1 1/2 pounds red Baby Bliss potatoes, Angel food cake, low-fat fudge sauce.

Pork Tenderloin With Citrus Mustard Sauce

Serves 4

1 1/2 pounds pork tenderloin

salt and pepper

1/3 cup orange juice

3 tablespoons soy sauce

2 tablespoons honey

1 tablespoon Dijon mustard

1 teaspoon finely chopped fresh ginger root

2 cloves garlic, minced

1 navel orange, peeled and cut into sections

1 ruby grapefruit, peeled and cut into sections

Heat your grill until the coals are medium hot.

While the grill is heating make the sauce by combining orange juice, soy sauce, honey, Dijon, ginger and garlic in a medium saucepan (or microwavable bowl) and heating until warm. Gently, stir in the orange and grapefruit segments, being careful not to break. Keep sauce warm over a low heat until the pork has been grilled.

Trim any fat from the pork and season with salt and pepper. Place tenderloins on grill for 12 to 15 minutes, rolling every 3 to 4 minutes to brown evenly.

If you prefer the tenderloin well-done, leave on an additional 4 minutes.

Remove the tenderloins from the grill and let rest for 5 minutes. Slice into 3/8 -inch thick rounds and place on a platter or individual serving plates. Top with the citrus sauce and orange and grapefruit segments.


* Pork tenderloin with citrus mustard sauce

* Smashed baby bliss potatoes

* Green beans

:. * Angel food cake with low-fat fudge sauce

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