Paul Colletti / staff
Italian Stuffed Pork Tenderloin looks impressive but is easy to make -- and it roasts in the oven in under an hour. More photos from this shoot
'Tis the season to serve a memorable, festive holiday feast, and pork offers a surprisingly easy — and healthy — option.
Recent research reveals pork tenderloin is just as lean as skinless chicken breast, says Ceci Snyder, a registered dietitian who works for the National Pork Board. Scientists at the U.S. Department of Agriculture (USDA), the University of Wisconsin-Madison and the University of Maryland compared the nutrient data for fresh pork from 1991 to 2005. The USDA analysis found that pork tenderloin contains 2.98 grams of fat per 3-ounce serving, compared to 3.03 grams of fat in a 3-ounce serving of skinless chicken breast. Pork tenderloin meets government guidelines for "extra lean" status.
In addition, six common cuts of pork have, on average, 16 percent less total fat and 27 percent less saturated fat than 17 years ago.
"Not only did we find that total fat and saturated fat decreased in six cuts of pork we analyzed, but some essential nutrients such as vitamin B6 and niacin actually increased," says Juhi Williams with the Beltsville, Md., Human Nutrition Research Center at the USDA.
Pork also is versatile. It pairs well with a wide range of spices, seasonings and holiday side dishes, from potatoes to pasta, Snyder says.
To find locally-raised pork, visit a winter farmers' market.
Holiday entertaining tips
For a successful holiday feast, try these tips.
Keep it simple. Recipes don't need to be hard to taste great. Main dishes and desserts like the Italian-Stuffed Pork Tenderloin and Holiday Fruit Compote recipes here look impressive but don't make for a lot of work.
Be prepared. Slice, dice and chop all ingredients that you can before you are ready to prepare your party's recipes. You can prepare the Holiday Fruit Compote in advance and reheat it the next day. The Italian-Stuffed Pork Tenderloin can be readied for the oven a day ahead, then refrigerated, covered in plastic wrap, until time to roast.
Choose unusual serving pieces. A sleek mirror or wooden cutting board can make an interesting platter.
Make appetizers healthy. Choose assorted unsalted nuts, fiber-rich crackers and raw vegetables with low-fat dressing or hummus for quick snacks or appetizers. These are great alternatives to a typical cheese platter that's loaded with saturated fat.
Italian-Stuffed Pork Tenderloin
2 pork tenderloins, about 1 pound each
2 tablespoons butter
8 ounces carton fresh mushrooms, chopped
1/2 cup green onions, sliced
1 6-ounce package long-grain and wild rice mix, cooked according to package directions and cooled
1 cup pecans, chopped
2 tablespoons fresh parsley, chopped
2 teaspoons dried Italian seasoning
1/2 teaspoon salt
Alfredo Sauce (Optional; recipe follows.)
Heat oven to 425 degrees F. Cut lengthwise slit in each pork tenderloin, cutting to but not through the other side. Set pork aside.
Melt butter in large saucepan over medium heat. Add mushrooms and green onions; cook until tender. Remove from heat. Stir in cooked long grain and wild rice mix, pecans and parsley. Set aside 3/4 cup of the rice mixture. Spoon remaining rice mixture into 1 1/2-quart casserole; cover and set aside. Divide 3/4 cup rice mixture between slits in pork tenderloins, spreading evenly in slits. Close slits; secure with toothpicks or tie with kitchen string.
Stir together Italian seasoning and salt in small bowl. Sprinkle evenly over top of pork tenderloins. Place pork tenderloins on rack in shallow roasting pan.
Roast tenderloins, uncovered, for 25 to 30 minutes until internal temperature is 160 degrees Fahrenheit. Bake casserole of rice mixture alongside tenderloins.
To serve, spoon rice mixture onto serving platter. Remove toothpicks from tenderloins. Cut pork tenderloins into 1-inch-thick pieces; arrange on rice mixture on platter. Serve with sauce, if desired. Serves 6 to 8.
Alfredo Sauce: Mix 1/2 cup cream cheese, 1 cup milk, 3 tablespoons Parmesan cheese, 1 clove garlic, 1/2 teaspoon salt and 1/2 teaspoon pepper in a blender until no lumps remain. Then heat in saucepan over low heat until bubbly.
Copper Pennies
2 pounds sliced carrots
1 can tomato soup
1 small onion, chopped
1/2 cup oil
1 teaspoon prepared mustard
1 small pepper, chopped fine
3/4 cup vinegar
1/2 cup sugar
Cook carrots in water until tender; drain and cool. Mix remaining ingredients together and pour over carrots. Mix well and refrigerate to allow the flavor to develop. Heat before serving.
Holiday Fruit Compote
1 cup sugar
2 1/2 cups water
4 pears, peeled, cored, cut into 3/4-inch wedges
4 green apples, peeled, cored, cut into 3/4-inch wedges
4 navel oranges, peeled, sectioned
2 cups fresh raspberries, (1 pint)
1/4 cup raspberry liqueur
1/2 teaspoon white pepper, finely ground
In large skillet, combine sugar and water; heat to boiling over high heat, stirring until sugar dissolves. Add pears and apples; return to boiling. Lower heat; simmer 3 minutes, just until fruit is tender. Pour mixture gently into large strainer set over large measuring cup. Reserve 1 1/2 cups cooking liquid, discarding any remainder. Place fruit in large, serving bowl; add oranges and gently mix. In small bowl, mash one cup of the raspberries. Press puree through fine sieve into reserved cooking liquid (discard seeds). Add liqueur and pepper; pour over fruit. Cover and chill overnight.
Just before serving, add remaining fresh raspberries and mix gently. Serve in small dessert dishes after a holiday meal, or serve over ice cream or pound cake. Serves 8.
Darcy Maulsby is a freelance writer in Granger, Iowa.
