Tag: pork

Pork Loin Roast and Vegetables

eminniha

Serving Size: 3 oz. meat and 1 cup of vegetables | Serves: 6

Ingredients:

  • 2 cups onion, cut in wedges
  • 2 cups potatoes, diced
  • 2 cups baby carrots or 3/4 pound regular carrots, sliced
  • 2 tablespoons oil (canola or vegetable)
  • 1/4 tsp salt, 1/4 tsp ground black pepper
  • 1 1/4 pound pork loin
  • For Rub: 1 tablespoon brown sugar, 1/2teaspoon garlic powder, 1/2 teaspoon ground black pepper, 1/4 teaspoon salt

Directions:

  1. Preheat oven to 400ºF.
  2. Mix vegetables with 1 tablespoon oil, salt, and black pepper in a bowl.
  3. Lay vegetables around edge of 9”x13”pan. Put in oven.
  4. Using a small bowl, mix the brown sugar, garlic powder, ground black pepper, and salt in the bowl.
  5. Sprinkle the mixture over the loin. Press gently so it sticks to the roast. Wash your hands.
  6. Heat 1 tablespoon oil in large skillet over medium high heat. Add the loin. Brown the sides of meat. Cook about 2–3 minutes per side.
  7. Transfer the pork to the center of the pan with vegetables. Bake for about 40 minutes. Check the temperature after 30 minutes in the oven.
  8. Remove from oven when meat thermometer reads 145ºF. Let set for 5minutes. Slice and serve.

Nutrition information per serving: 240 calories, 8g total fat, 1.5g saturated fat, 0g trans fat, 55mg cholesterol, 310mg sodium, 19g total carbohydrate, 4g fiber, 7g sugar, 22g protein.

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Slow Cooker Pork Chili

eminniha

Serving Size: 1 1/4 cups | Serves: 6

Ingredients:

  • 2 pounds boneless pork butt, roast, or shoulder
  • 1 cup bell pepper (any color), diced
  • (1 medium pepper)
  • 1 cup onion, diced (1 medium onion)
  • 1 ½ cups salsa
  • 1 can (15 ounces) low sodium pinto beans
  • 1 can (14.5 ounces) low sodium diced tomatoes

Directions:

  1. Trim the visible fat from the pork. Cut into 2-inch chunks. Place in the slow cooker.
  2. Add the pepper, onion, and salsa.
  3. Cook on a low setting for 6 hours or a high setting for 3 hours.
  4. Pull the meat apart into shreds with a fork. You should have about 4 cups.
  5. Put half (2 cups) of the shredded pork in the refrigerator or freezer. This could be used for the Shredded Pork Sandwich, spendsmart.extension.iastate.edu. Freeze pork if it will not be used within 4 days.
  6. Return the rest of the pork to the slow cooker.
  7. Add the pinto beans and diced tomatoes.
  8. Cook another 30 minutes until hot.

Nutrition information per serving:
240 calories, 9g total fat, 3g saturated fat, 0g trans-fat, 40 mg cholesterol, 490mg sodium, 21g total carbohydrate, 7g fiber, 6g sugar, 18g protein.

This recipe is courtesy of ISU Extension and Outreach’s Spend Smart. Eat Smart. website. For more information, recipes, and videos, visit spendsmart.extension.iastate.edu

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