Cooking Demonstration Recipe: Lean Proteins

UH OptiWeight Blogger Meghann Featherstun, MS, RD, LD

Meghann Featherstun, MS, RD, LD

Last week, we had a fabulously tasty and entertaining cooking demonstration with Chef John Selick. He showed us how to trim down an inexpensive, fat-encased cut of pork loin – making it into a quick, low-fat, cost-efficient weeknight meal. Chef John’s honey-mustard pan sauce added huge amounts of flavor with minimal fat and no added salt. For all those who attended, thank you! Happy healthy home cooking to you all. I highly suggest you give this one a try!

Loin of Pork with Honey-Mustard Pan Sauce

Adapted from CIA Healthy Cookbook
Servings: 6

Ingredients
Chef John Selick

1 ½ lb pork loin, trimmed
2 tsp canola oil
1 tsp butter
1 Tbsp minced shallot
1 garlic clove, minced
1 Tbsp tomato paste
2 ½ tsp whole-grain mustard
2 Tbsp honey
3 Tbsp red wine vinegar
1 ½ cup stock (vegetable or chicken)
2 tsp chopped thyme

Instructions
  1. Trim any visible fat from the loin and cut into ½ inch pieces.
  2. Heat sauté pan over medium high heat. Add the oil and swirl to coat pan evenly. Add the pork and sauté undisturbed on the first side until browned, about 2 minutes, and then flip each piece and brown on the other side, about 2-3 more minutes. At this point, the pork should be cooked through (155º). Transfer the pork to a dish to let it rest.
  3. Return the pan to medium heat. Add the butter and melt. Add the shallot and garlic and sauté until tender, about 2 minutes. Add the tomato paste to the pan and continue to stir until it is rust colored and has a sweet aroma, about 1 minute. Stir in the mustard, honey, and vinegar until blended. Add the stock and any juices released from the pork on the dish. Simmer until the sauce is very hot, about 1 minute. Add thyme and taste to see if salt and pepper is needed.
  4. Return the pork to the pan and turn to coat lightly with the sauce to reheat.
Nutrition
Loin of Pork with Honey-Mustard Pan Sauce

4 oz pork loin
200 calories
6 g fat
2 g saturated fat
20 mg cholesterol
6 g carbohydrates
0 g fiber
30 g protein

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