The protein formerly known as “the other white meat” has finally stepped up to the plate. No greasy, fatty strips in sight—just lean, delicious, versatile cuts. Check out these deliciously guilt-free pork recipes.
Millet Pork “Fried Rice”
1 1/2 tsp toasted sesame oil
2 Tbsp reduced-sodium soy sauce
1 cup chopped yellow onion
1 1/2 cups shredded brussels sprouts
1 Tbsp peanut oil
2 cloves garlic, chopped
1 Tbsp chopped ginger
8 oz 96 percent lean ground pork
3/4 tsp Chinese five-spice powder
1/8 tsp black pepper
1 egg plus 2 whites, lightly beaten
3/4 cup millet, toasted and prepared with 2 1/4 cups reduced-sodium chicken broth
1 cup frozen peas, thawed
1 Tbsp black sesame seeds
1. Whisk together sesame oil and soy sauce.
2. In a skillet, saute onion and sprouts in peanut oil for 3 minutes. Add garlic and ginger and cook 30 more seconds. Transfer to a bowl.
3. Season pork with five-spice powder and pepper and saute for 5 minutes. Transfer to the bowl.
4. Add egg to the pan and scramble, about 2 minutes. Combine in a bowl with millet, vegetables, pork, and peas. Drizzle with soy mixture and top with sesame seeds.
Makes 4 servings. Per serving: 370 cal, 12 g fat (2.5 g sat), 41 g carbs, 5 g sugar, 730 mg sodium, 7 g fiber, 26 g protein
Make it a meal: Serve with sauteed baby bok choy. One cooked cup gives you as much calcium as a four-ounce glass of milk.
Honey-Brined Pork Chops
3 cups cold water
1/4 cup kosher salt
1/4 cup honey
4 boneless pork chops (6 oz each), pounded to 3/4-inch thickness
2 cloves garlic, chopped Zest of 1 lemon
1 Tbsp finely chopped fresh rosemary
1/8 tsp ground black pepper
2 tsp canola oil
1. Make brine: In a medium stockpot, combine water, salt, and honey. Bring to a boil, then cool completely. Pour over pork chops in a shallow dish, cover, and refrigerate 4 to 6 hours.
2. Remove pork from brine and pat dry. Mix garlic, lemon zest, and rosemary. Season both sides of pork with garlic mixture and pepper.
3. Heat oil in a large oven-safe skillet over medium-high heat. Add pork chops and sear for 2 minutes, flipping halfway through. Transfer the skillet to a 400°F oven and roast for 8 to 10 minutes or until a meat thermometer registers 145°F. Allow to rest for 3 minutes before serving.
Makes 4 servings. Per serving: 291 cal, 14 g fat (4.5 g sat), 2 g carbs, 1 g sugar, 384 mg sodium, 0 g fiber, 37 g protein
Make it a meal: Pair with warm sauerkraut. It’s packed with glucosinolates, compounds that have been shown to help protect against some types of cancer.
Grilled Pork-Mango Kebabs
3/4 cup freshly squeezed orange juice
2 Tbsp brown sugar
1 tsp chili powder
1/4 tsp kosher salt
1/4 tsp ground black pepper
1 Tbsp canola oil
1 lb pork tenderloin, cut into 1-inch cubes
1 1/2 mangoes, peeled and cut into 1-inch cubes
1/4 cup loosely chopped cilantro
1. Whisk together orange juice, brown sugar, chili powder, salt, and pepper. Add canola oil and mix well.
2. Place pork in a large zip-top bag with marinade. Seal and refrigerate for 2 to 6 hours.
3. Thread alternating pieces of pork and mango on four 12-inch metal skewers, brushing with remaining marinade.
4. Grill over medium-high heat for 6 to 8 minutes, turning halfway through. Remove from grill and top with chopped cilantro.
Makes 4 servings. Per serving: 250 cal, 4 g fat (1 g sat), 29 g carbs, 26 g sugar, 100 mg sodium, 3 g fiber, 25 g protein
Make it a meal: Add some corn on the cob to your grill for caramelized kernels that need no butter.
Smoky Hawaiian Pork
1/3 cup water
2 lbs New York pork roast, cut into 4 pieces
2 cloves garlic, chopped
1 tsp kosher salt
2 tsp liquid smoke
1 tsp Worcestershire sauce
1 Pour water into a slow cooker. Add pork pieces and sprinkle with garlic and salt. Drizzle with liquid smoke and Worcestershire sauce.
2 Cover and cook on low for 6 to 8 hours or until meat shreds easily with a fork.
3 Drain excess liquid and reserve. Shred meat and pour reserved cooking liquid over, as desired.
Makes 6 servings. Per serving: 250 cal, 13 g fat (2.5 g sat), 1 g carb, 0 g sugar, 401 mg sodium, 0 g fiber, 32 g protein
Make it a meal: Go full luau style by adding a baked sweet potato topped with sage and scallions.
For more healthy recipes, pick up the September 2015 issue of Women’s Health, on newsstands now.
Source: Women’s Health Mag