Cooking Tips for Today’s Lean Pork
The Other White Meat® is leaner than ever. A new U.S. Department of Agriculture (USDA) analysis of fresh pork revealed six common cuts of pork found in today’s meat case are, on average, 16 percent leaner than 15 years ago.
These six pork cuts (tenderloin, top loin chop, top loin roast, center loin chop, center rib chop, sirloin roast) have a nutritional profile that meets USDA guidelines for "lean." Pork tenderloin meets government guidelines for “extra lean.” In fact, tenderloin is just as lean as the leanest type of chicken, a skinless chicken breast. The National Pork Board has prepared the following guidelines for flavorful cooking with today’s lean pork – less fat doesn’t need to mean less flavor.
Perfectly Pink
A thermometer is a key to achieving tender, flavorful results when cooking with lean pork. Perfectly cooked pork will still have a faint pink blush inside. The USDA recommends cooking pork to an internal temperature of 160 degrees F. For large cuts such as roasts, the National Pork Board recommends cooking pork to 150 degrees F., removing from heat and allowing it to “rest” for 10 minutes before slicing. The temperature will continue to rise to 160 degrees F. and the juices will redistribute throughout the meat.
Mouth-Watering Marinades
Marinades are a great choice for flavoring pork chops, tenderloin and roasts. Most marinades – either store-bought or homemade – contain an acid (vinegar, lemon juice, wine), an oil and herbs or spices. The general guideline for a marinade is to allow six to eight tablespoons for every one pound of meat. For best results, place meat and marinade in a re-sealable plastic bag or covered container and refrigerate for 30 minutes to 12 hours before cooking. Be sure to discard leftover marinade.
Brining Basics
When lean pork is soaked in a solution of salt, sugar and water, the levels of moisture in the solution and in the meat equalize to drive moisture into the meat. During cooking, the solution also helps to lock in the moist and juicy flavor. To prepare a basic brine, for each pound of pork, mix 1 quart cold water, 1/2 cup sugar and 1/4 cup table salt in a re-sealable plastic bag. Other herbs and spices can be added to taste. Add pork to brine, then seal and refrigerate for 30 minutes to 8 hours. Be sure to discard the leftover brine. Pork that is labeled “natural” works well with brining. Brining is not recommended for pork that has already been marinated by the manufacturer (as listed on the label).
Flavor from the Inside…
Stuffing pork chops and roasts is another way to impart delicious flavor from the inside out. Ingredients like rehydrated dried fruit, sautéed vegetables, cheese, mustard and prepared pesto add a big burst of flavor and help keep meat moist during cooking.
And Flavor on the Outside
Wet rubs and simple crusts also boost flavor and help to contain pork’s moisture during roasting. And though it is questionable whether searing (browning meat at a very high heat) contributes to moisture retention, many cooks still appreciate the flavor and color that a quick sear provides.