Pork Roast Menu

Southern Living, Nov 2004 by Zacharia, Joy E

Learn to cook a lean and luscious roast with side dishes that round out its orange-rosemary essence.

Just because you've decided to make healthy food choices a priority doesn't mean dinner can't taste to-diefor good.

Reader Rena Marshall of Rex, Georgia, totally agrees. She shared some of her favorite seasonal recipes with flavors that complement each other so well, their nutritious virtues are just an added bonus. Fresh herbs as well as citrus and other fruits turn up the flavor of simple ingredients to make a truly luscious-tasting meal. And you won't be missing out on dessert either. Reader Deborah Smith's Strawberry-Lemon Cheesecake is a must-try. Serve this spread in lieu of your usual Thanksgiving menu for a fresh take on the season.

JOY E. ZACHARIA, R.D.

ORANGE-GLAZED PORK ROAST

MAKES 16 SERVINGS

PREP: 10 MIN., BAKE: 1 HR., STAND: 10 MIN., COOK: 6 MIN.

1 (3-pound) boneless pork loin roast

Vegetable cooking spray

1½ teaspoons coarsely ground pepper

½ teaspoon salt

1 cup orange marmalade

2 tablespoons Creole mustard

2 teaspoons fresh or dried rosemary

2 tablespoons all-purpose flour

1 (14½-ounce) can fat-free reducedsodium chicken broth

Garnish: fresh rosemary sprigs

PLACE roast on a rack coated with cooking spray in an aluminum foillined shallow roasting pan.

RUB roast with pepper and salt.

HEAT marmalade in a microwave-safe bowl at HIGH 10 seconds or until melted. Add mustard and rosemary, stirring until blended. Brush mixture over roast.

BAKE at 375° for 1 hour or until a meat thermometer inserted into thickest portion registers 155°. Cover with foil; let stand 10 minutes. Remove roast from pan, and cut into slices; cover and keep warm.

SPRINKLE roasting pan with flour; place on cooktop, and cook over medium heat, 1 minute, whisking constantly. Add broth, and cook 5 more minutes, whisking constantly or until mixture thickens. Serve with sliced pork. Garnish, if desired. RENA MARSHALL

REX, GEORGIA

Per serving: Calories 185 (29% from fat); Fat 6g (sat 2.2g, mono 2.6g, poly 0.5g); Protein 18g; Garb 15g; Fiber 0.5g; Chol 49mg; Iron 0.8mg; Sodium 163mg; CaIc 24mg.

ONION RICE PILAF

MAKES 8 SERVINGS

PREP: 10 MIN., COOK: 7 MIN., BAKE: 25 MIN., STAND: 5 MIN.

Basmati rice-a fluffy, long-grain varietygives off a nutty, popcorn-like fragrance while it's cooking.

½ medium-size sweet onion, chopped

2 teaspoons olive oil

2 garlic cloves, minced

1½ cups uncooked basmati rice

2 ounces uncooked vermicelli, broken into ½-inch pieces

2 (14½-ounce) cans fat-free reduced-sodium chicken broth

¼ teaspoon salt

¼ teaspoon pepper

¼ cup chopped fresh parsley

SAUTÉ onion in hot oil in an ovenproof saucepan 5 minutes. Add minced garlic, rice, and vermicelli; sauté 2 minutes, stirring constantly. Stir in broth, salt, and pepper.

BAKE, covered, at 350° for 25 minutes or until liquid is absorbed. Let stand 5 minutes. Stir in parsley.

RENA MARSHALL

REX, GEORGIA

Per serving: Calories 197 (10% trom fat); Fat 2.2g (sat 0.6g, mono 0.9g, poly 0.2g); Protein 5g; Carb 42g; Fiber 17g; Chol 2.1 mg; Iron 1.5mg; Sodium 134mg; Calc 18mg.

ASPARAGUS WITH GINGER

MAKES 6 SERVINGS

PREP: 5 MIN., COOK: 9 MIN.

Try this recipe with broccoli or green beans.

1½ pounds fresh asparagus, trimmed

2 teaspoons vegetable oil

2 teaspoons minced fresh ginger

½ teaspoon sugar

¼ teaspoon salt

¼ teaspoon pepper

1 teaspoon sesame oil

SAUTÉ asparagus in 2 teaspoons hot oil over medium-high heat in a large nonstick skillet 7 minutes. Add ginger, and sauté 1 minute. Stir in sugar and remaining ingredients, and cook 1 minute. RENA MARSHALL

REX, GEORGIA

Per serving: Calories 53 (40% lrom lat); Fat 2.3g (sat 0.3g, mono 1g, poly 1g); Protein 2.5g; Cart 5.4g; Fiber 2.5g; Chol Omg; Iron 0.5mg; Sodium 97mg; CaIc 25mg.

APPLE-CRANBERRY COMPOTE

MAKES 16 SERVINGS

PREP: 20 MIN., COOK: 5 MIN., BAKE: 50 MIN.

Look for cranberry-orange sauce near the applesauce in the canned fruit aisle of your supermarket. If you can't find it, 1 (16-ounce) can whole-berry cranberry sauce will also work.

1 (12-ounce) container whole cranberry-orange sauce

2 tablespoons brown sugar

2 tablespoons fresh lemon juice

2 teaspoons grated fresh ginger

¼n salt

6 Granny Smith apples, peeled, cored, and quartered

Vegetable cooking spray

¼pped pecans

Garnishes: orange rind strips, fresh rosemary sprigs

BRING cranberry-orange sauce and next 4 ingredients to a boil in a medium saucepan over medium-high heat, stirring constantly. Remove from heat.

ARRANGE apple quarters in a round baking dish coated with cooking spray; pour cranberry mixture over apples.

BAKE at 350° for 45 minutes or until apples are tender. Sprinkle evenly with chopped pecans. Bake 5 more minutes. Garnish, if desired.

RENA MARSHALL

REX, GEORGIA

Per serving: Calories 86 (14% from tat); Fat1.3g (sat 0.1g, mono 0g, poly 0); Protein 0.3g; Carb 20; Fiber 2g; CM Omg; Iron 0.2mg; Sodium 44mg; Calc 3.5mg.

STRAWBERRY-LEMON CHEESECAKE

MAKES 12 SERVINGS

PREP: 20 MIN., BAKE: 40 MIN., STAND: 1 HR., COOL: 4 HRS., CHILL: 8 HRS., COOK: 5 MIN.

You will never miss the sugar in this rich, lemony dessert. It's even delicious for breakfast with a cup of tea or coffee.