Life and Religion
|Recipes to combat America’s number one killer|
|Celebrity chef offers tips for adding flavor, not fat|
|Published Wednesday, February 26, 2014|
|Celebrity chef Judson Allen lost over 150 pounds without giving up the foods he loves. The key, he said, is adding flavor without adding fat.|
February is American Heart Month, a time of raising awareness about heart disease, the number one cause of death for men and women in the United States.
The Centers for Disease and Control estimates that heart disease claims about 600,000 lives a year. Many of those deaths could be prevented through changes in diet.
Many people think eating healthier means giving up all of their favorite foods, but it doesn’t. "Food Network Star" finalist Chef Judson Allen lost over 150 pounds without giving up the foods he enjoys. As part of a campaign with the National Pork Board, Allen has been busy in the kitchen cooking up heart-healthy recipes to help others do the same.
"When I made the decision to incorporate more healthy foods into my diet, I wanted to be able to keep the soulful aromas and flavors from the dishes that I grew up eating," he said. "That's why many of my new recipes include pork tenderloin – you can still get that delicious flavor you love and feel good about your choice because it's as lean as skinless chicken breast."
Allen said it's all about selecting the best cuts and cooking with the right methods. He suggests selecting leaner cuts like pork tenderloins, New York pork chops, 96 percent ground pork, New York pork roast, ribeye pork chop, sirloin pork roast and porterhouse pork chop.
When it comes to preparation, Allen said the goal is to add flavor, not fat. He advises using spice rubs, fat-free marinades and low-fat cooking methods. Grilling and roasting pork are two easy cooking methods that require minimal prep time and yield maximum flavor.
As part of its heart-healthy campaign, the National Pork Board is also teaming up with the popular inspirational radio program, "The Yolanda Adams Morning Show," which will be syndicated live from Charlotte as part of the CIAA Fan Experience Feb. 28 at 5:30 a.m.
Show your heart some love with this recipe for Chef Allen's BBQ Roasted Pork Tenderloin Stuffed with Collard Greens and Caramelized Onions:
Prep time: 20 minutes
Cook time: 1 hour, 25 minutes
Servings: 4 - 5
1 pound pork tenderloin
1 tablespoon olive oil
1 cup onion, chopped
1/4 cup red bell pepper, finely chopped
2 cloves garlic, minced
1/8 teaspoon sea salt, to taste
1/2 teaspoon black pepper
1 cup chicken stock, low-sodium
1/2 cup stout beer, *
1 tablespoon apple cider vinegar
1 tablespoon honey
1 pound collard greens, washed and cut
1 tablespoon nonfat cream cheese
1 teaspoon hot pepper sauce
1 1/2 cups Apple-Infused BBQ Sauce, OR your favorite jarred BBQ sauce
In a heavy pot, add oil and onions and cook over medium heat until caramelized. Add red peppers, garlic, sea salt and black pepper. Cook for about 2 minutes.
Add chicken stock, beer, vinegar and honey and bring liquid to a boil. Add greens to liquid. Cook for about 45 minutes to an hour or until tender. Remove pot from heat and drain remaining liquid. Add cream cheese and hot sauce and stir.
While greens cook, prepare pork tenderloin. Butterfly your pork tenderloin cutting a slit down the middle. Do not cut through the pork. Cover the pork with plastic wrap; pound with the flat side of a meat mallet until about 1/2 inch thick, starting from the middle and working outward. Discard plastic wrap.
Spread the collard green mixture over the tenderloin and tightly roll. Secure the seams with toothpicks.
Place pork in a baking dish and brush liberally with Apple-Infused BBQ Sauce. Bake in a 350 degree preheated oven for 25-30 minutes or until internal temperature has reached 145 degrees. Let pork rest for 5 minutes.
*If you prefer not to use stout, use 1 cup low-sodium chicken broth.
Serving suggestion: Serve with cornbread.
Calories: 290 calories
Protein: 26 grams
Fat: 6 grams
Sodium: 330 milligrams
Cholesterol: 65 milligrams
Saturated fat: 1 grams
Carbohydrates: 34 grams
Fiber: 4 grams
Find other heart-healthy options at www.porkbeinspired.com
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