Grilling Lean with Pork Tenderloin!
By Elaine Magee, MPH, RD
Here are two easy recipes to inspire lean grilling with pork:
Tuscan Rub for Lean Meat
This easy Mediterranean-inspired rub works well with 2.5 lbs of any lean meat, especially pork tenderloin.
Makes about 8 servings (if 3 ounces cooked per serving)
Ingredients:
1 tablespoon dried thyme leaves
2 tablespoons Italian seasoning (or 1 1/2 teaspoons each dried basil and oregano)
1 teaspoon dried lemon peel (available in the spice section)
1 Tablespoon garlic powder
1 1/2 teaspoons smoked salt
1 1/2 teaspoon black pepper
2-3 teaspoons Extra Virgin Olive Oil
Directions:
Preheat your indoor or outdoor grill according to manufacture directions.
In a small mixing bowl, blend the rub ingredients together with a fork or whisk (thyme, Italian seasoning, lemon peel, garlic powder, smoked salt, black pepper).
Coat the entire surface of the lean meat you are grilling with extra virgin olive oil. Sprinkle the oiled surface generously with the rub. Gently press on the rub to keep it in place.
Cook on a preheated grill until tenderloin reaches an internal temperature of 145-degrees F at the thickest part of the tenderloin. Let rest for 3-minues, slice and serve.
For oven directions: Bake in preheated 450-degree F. oven for about 30 minutes or until tenderloin reaches an internal temperature of 145-degrees in the center of the thickest part of the tenderloin.
Nutrition Information (rub with 2 pounds of pork tenderloin): Calories 146, Total Fat 5 g fat, Saturated Fat 1.5 g, Polyunsaturated Fat 1 g, Monounsaturated Fat 2.6 g, Cholesterol 73 mg, Sodium 373 mg, Potassium 446 mg, Total Carbohydrates 0 g, Dietary Fiber 0 g, Sugars 0 g, Protein 23.4 g
Simple Satay for Lean Meat
With one batch of this savory satay marinade, you can grill up pork tenderloin skewers to satisfy everyone. You’ll be licking your fingers!
Makes 6 servings (about 2 skewers each, 4 ounces of meat total)
Ingredients:
Satay Marinade
1/4 cup low sodium soy sauce
2 tablespoons molasses
2 teaspoons minced garlic
1 tablespoon canola oil (or similar oil)
2 tablespoons lemon juice (juice from 1/2 lemon)
About 2 pounds of lean meat (such as 2 small pork tenderloins or 1 large), cut into bite size pieces
Directions:
Add marinade ingredients to a glass measure and microwave 30 seconds. Stir to make sure mixture is warm and ingredients are nicely blended.
Let cool about 10 minutes and add lean meat pieces to a covered bowl or sealable bag with marinade. Marinate in refrigerator for at least 4 hours.
Thread the meat cubes onto skewers leaving ¼-inch space in between each cube.
Cook skewers over a medium fire for about 5 minutes and then turn and grill another 5 minutes (internal temperature should reach about 145-degrees).
Serve with peanut sauce if desired! (available in bottles in most supermarkets).
Nutrition Information (including half of the marinade): Calories 205, Total Fat 5.8 g fat, Saturated Fat 1.4 g, Polyunsaturated Fat 1.1 g, Monounsaturated Fat 2.3 g, Cholesterol 104 mg, Sodium 266 mg, Potassium 622 mg, Total Carbohydrates 3 g, Dietary Fiber 0 g, Sugars 2.6 g, Protein 33 g, Omega-3s .14 g