“Leaning” toward health? If you eat meat, how about a pork dinner tonight? A 3-ounce cooked lean pork loin chop has about 170 calories and 65 grams of cholesterol. Compare that to 150 calories and 70 grams of cholesterol in 3 ounces of cooked, skinless chicken breast.
To keep pork dishes lean and flavorful: Buy lean pork cuts—tenderloin, loin, sirloin, or rib cuts—and trim away any fat you see before cooking. Marinate for more flavor. Control portions—a 3-ounce cooked portion is the size of a deck of cards. Cook the low-fat way— broil, grill, roast, or stir-fry in just a little fat—to a safe internal temperature of 160°F (that’s medium, not well done).
Here’s an easy soup made with pork to enjoy during National Pork Month:
Spicy Tortilla Soup
- 1⁄2 pound lean ground pork
- 1⁄2 cup chopped onion
- 1 28-ounce can crushed tomatoes
- 1 15-ounce can chicken broth
- 1 8-ounce jar medium-hot salsa
- 1 teaspoon ground cumin
- 1 teaspoon chili powder
- 1⁄2 teaspoon salt
- 1⁄2 teaspoon garlic powder
- 1⁄2 teaspoon ground black pepper
- 4 corn tortillas, cut into thin strips
Brown pork and onions over medium-high heat in large nonstick saucepan, stirring occasionally. Add remaining ingredients except tortilla strips. Cover and simmer 20 minutes. Stir tortilla strips into soup, and simmer for 5 to 10 minutes more, until tortilla strips are softened. Makes 6 servings.
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