Contributed by: News Canada
Balance AND spice up your quick and easy meals
(NC) - Is your healthy eating routine just that - a routine? Good nutrition comes from eating a variety of foods which we can tend to forget when at the grocery store. We are creatures of habit after all and like the "staples". Throw a changeup at your menu by using lean pork in some of your favourite dishes. It's packed with essential vitamins, minerals, protein and energy, while still being easy to prepare.
Pork is part of the Health Check program, which can help guide you to foods you should eat more often as part of a healthy diet. Want to keep it lean? Ontario Pork has a few pork preparation tips to add flavour while maintaining low fat:
- Trim visible fat from meat;
- Grill, broil or roast on a rack so any fat can drip away;
- Create marinades from citrus juices, vinegars, low fat salad dressings or soy sauce;
- Rub in zesty herbs and spices to add taste without adding calories or fat.
Cooking Time: 6 minutes - Preparation Time: 45 minutes
- 500g boneless pork shoulder well- trimmed cut in 2.5 cm cubes
- 15mL olive oil
- 5mL lemon juice
- 2 cloves garlic, crushed
- 15mL dried rosemary
- 15mL dried parsley
- 5mL salt
Cooked rice or pita pockets
Place pork cubes in plastic bag. Combine remaining ingredients; add to plastic bag. Toss to coat; seal bag and set in bowl.
Marinate pork cubes for 30 minutes at room temperature or longer in refrigerator, turning occasionally. Thread pork onto skewers or spread on foil lined oven-proof tray. Broil or grill meat over medium heat for 6 minutes, turning to cook all sides. Serve on rice or in a pita pocket with tzatziki sauce and a Greek salad.
Serving Size: Makes 4 - 6 Servings
Nutritional Information: Per Serving: Energy 188 Cal; Fat 8.7g; Saturated 2.5 g; Monounsaturated 4.8 g; Polyunsaturated 1 g; Cholesterol 80 mg; Sodium 175 mg; Carbohydrate 1 g; Fibre 0 g; Protein 26 g