MIX IT UP
WITH PORK
Are you in a dinner rut? Surprise your
family with this mouth-watering pork
recipe below, or visit bhg.com/pork for
additional, flavorful meal ideas!
BOTTOM-OF-THE-BOX
CRUSHED CRACKER PORK
INGREDIENTS
1
pound pork tenderloin
1
egg, beaten
1
tablespoon steak sauce
1
teaspoon garlic powder
1
cup finely crushed cheese crackers
2
tablespoons vegetable oil, divided
COOKING DIRECTIONS
Combine egg, steak sauce and garlic
powder in a shallow dish. Place crushed
crackers in another shallow dish. Cut
tenderloin crosswise into te-inch-thick slices.
Pound or flatten slices with the heel of your
hand to %-inch thickness. Dip each slice
first into egg mixture, then cracker crumbs,
turning to coat. Heat one tablespoon of oil
in a large nonstick skillet over medium heat
until hot. Add half of pork slices and cook
4 to 5 minutes per side or until browned.
Repeat with remaining oil and pork slices
(or use
2
skillets at one time).
Serves
4
.
SERVE IT UP!
A good finger food to serve with your
favorite dipping sauce-like ranch dressing
or barbecue sauce!
Don’t be blah.
For more information about pork,
and other quick and delicious recipes, visit
TheOtherWhiteMeat.com/PorkRecipes
©2009
National Pork
Board. Des Mo
ines. IA
.Tht$ message
P O l / t
funded
by
America's Pork
Checkoff Program
.
2008
National
"checkoff.
Nutrient Database
for Standard
Reference. Release
21
.
food
GOOD AND
HEALTHY
I b e S t a t s
PER CUP SERVING OF COOKED COLLARD GREENS
5 4
2 6 6
CALORIES
MG CALCIUM
KALE-GOAT CHEESE FRITTATA
Kale makes this dish a vitamin A powerhouse.
START TO FINISH:
25
MIN.
2
cups coarsely torn fresh kale
i
medium onion, halved and thinly
sliced
tsp. olive oil
eggs
egg whites
tsp. salt
tsp. ground black pepper
cup drained oil-packed dried
tomatoes, thinly sliced
oz. goat cheese, crumbled
2
6
4
'4
Vs
V
a
1
1. Preheat broiler. In 10-inch ovenproof
nonstick skillet, cook and stir kale and
onion in oil over medium heat for 10
minutes until onion is tender.
2.
Meanwhile, in medium bowl whisk
together eggs, egg whites, salt, and pepper.
Pour over kale mixture in skillet. Cook
over medium-low heat. As egg mixture
sets, run a spatula around the edge of the
skillet, lifting egg mixture so the uncooked
portion flows underneath. Continue
cooking and lifting edge until egg mixture
is almost set but still glossy and moist.
3.
Sprinkle egg mixture with dried
tomatoes and goat cheese. Broil 4 to 5
inches from the heat for 1
to 2 minutes or
until eggs are set. Cut into wedges to
serve.
MAKES 6 SERVINGS.
EACH SERVING
14
Scal,
9
gfat (
3
g sat. fat),
216
mgchol,
242
mg sodium, 6gcarbo,
lgfiber,
11
gpro. Daily Values:
76
% vit.A,
55
%
vit. C,
11
% calcium,
9
% iron.
MINESTRONE
In addition to vitamin K , which helps blood to
clot, Swiss chard provides a bone-building mix
o f magnesium, manganese, and potassium.
START TO FINISH:
30
MIN.
1
medium onion, chopped
1
Tbsp. olive oil
2
i4-oz. cans reduced-sodium
chicken broth
1V2
cups water
l
i
3
3/4
1
15-oz. can cannellini beans, rinsed
and drained
medium zucchini, coarsely chopped
cup sliced carrots
cloves garlic, minced
cup dried multigrain elbow macaroni
Tbsp. snipped fresh oregano or
1 tsp. dried oregano, crushed
cups coarsely torn, trimmed Swiss
chard or 8 cups packaged fresh
baby spinach leaves
14V2-OZ. can no-salt-added diced
tomatoes
1. In 5- to 6-quart Dutch oven cook onion in
hot oil over medium heat until tender,
stirring occasionally. Add broth, water,
beans, zucchini, carrots, and garlic. Bring to
boiling. Add pasta and dried oregano, if
using. Return to boiling; reduce heat.
Simmer, covered, 5 minutes. Stir in Swiss
chard. (If using spinach, stir in at the last
with tomatoes.) Simmer, uncovered, 5 to 7
minutes more or until pasta is tender,
stirring occasionally.
2
. Stir in tomatoes and fresh oregano, if
using. Remove from heat. Season with
salt
and
black pepper.
Sprinkle with additional
fresh oregano.
MAKES 6 (iVa-CUP) SERVINGS.
EACH SERVING
162
cal,
3
gfat(Ogsat.fat),Om g
chol,
554
mg sodium,
3 0
gcarbo,
7
gfiber,
10
g
pro. Daily Values:
119
% vit.A,
41
% vit. C,
7
% calcium,
13
% iron.
Reape and photo courtesy of the National Pork Board
202
OCTOBER 2009 BETTER HOMES AND GARDENS
