Rack of Pork with Orange Apricot Chutney
Contributed by: News Canada
10 cuts of pork under six grams of fat
(NC) - March is Nutrition Month... a perfect time to take action towards healthier eating. Eating Well with Canada's Food Guide recommends selecting lean meats and alternatives prepared with little or no added fat, and today's fresh Ontario pork is leaner than ever. In fact, there are 10 common cuts of pork that contain 6 grams of fat or less (per 100g serving). Don't know a loin from a chop? Check out The Virtual Meat Counter at www.PutPorkOnYourFork.com to help you select which cut you'll be serving up tonight.
Cooking Time: 1-1/2 hours Preparation Time: 25 minutes
- 1 Ontario pork loin rib roast, rack about 2 1/2 lbs (1.1 kg)
- 3 cloves garlic
- 1 tbsp (15 mL) each chopped fresh rosemary and coarse black pepper
- 1 tsp (5 mL) coarse sea salt
- 1 tsp (5 mL) vegetable oil
- 1 cup (250 mL) dried apricots, diced
- 1 medium orange
- 1/2 medium onion, finely chopped
- 1/2 cup (125 mL) brown sugar
- 1 cup (250 mL) cider vinegar
- 1 tsp (5 mL) each grated fresh ginger and ground coriander
Prepare rib roast: Trim excess fat from roast. Cut garlic cloves into small slivers. With a small, sharp knife cut incisions all over pork - as many as there are garlic slivers. Insert slivers into incisions. Combine rosemary, pepper, and salt. Rub mixture all over pork and roast at 325 F (160 C) for about 1-1/2 hours, or until an internal temperature of 155 F (68 C) is reached on a meat thermometer.
Meanwhile, prepare chutney: Cut and mince one tablespoon (15 mL) zest from orange. Combine all remaining ingredients, including all juice from orange. Bring to a simmer in a small saucepan over medium heat. Continue simmering until chutney becomes "jammy', about 30 minutes. Slice pork between ribs, and serve with chutney, warm or at room temperature.
Serving Size: Makes 6 Servings
Nutritional Information: Per Serving (1/6 of recipe): Calories 367, Fat 6.4 g, Saturated 2.3 g, Monounsaturated 2.3 g, Polyunsaturated 1 g, Cholesterol 105 mg, Sodium 171 mg, Carbohydrate 33.7 g, Fibre 1.5 g, Protein 43 g