An Alternative to Chicken

Pork continues to grow in popularity. According to recent reports, pork is one of the fastest-growing menu items in the country.

The meat is appealing for a number of reasons. It is generally less expensive than beef. Certain cuts are lower in fat than the white meat of chicken. Three ounces of pork tenderloin have only one gram of fat and 79 milligrams of cholesterol. The same amount of chicken breast meat, without skin, has two grams of fat and 66 milligrams of cholesterol. Not a bad comparison and a nice change if you’ve just about OD’d on chicken.

Add to that the fact that a pork tenderloin is really a convenience meal that can be cooked in about 20 minutes in the microwave. A microwave, which is generally associated with moist cooking, is advantageous for this leaner pork. In conventional cooking, there is the chance of drying out because of the lower amount of fat in the cut. In the microwave, by covering, stirring, arranging or turning down the power where indicated, you will have pleasing results.

For flavoring, we’ve chosen a barbecue sauce for the pork and vegetable platter. The pork tenderloin can be cooked without seasonings (don’t add salt until the end), or it can be marinated beforehand, which will assist in flavoring and color. The pork-and broccoli-dish made with the leftovers of the pork tenderloin is tossed with a soy-flavored sauce.

The pork tenderloin will not have the crispy crust found in the oven, but it will be nice and tender and take one-third the cooking time.

BARBECUED PORK, RED POTATOES AND CABBAGE PLATTER

1 medium onion, thinly sliced

1 tablespoon butter, margarine or canola oil

3 cups shredded green cabbage

1 pound small red-skinned new potatoes, scrubbed but not peeled, cut into 1/4-inch matchstick strips

1 teaspoon caraway seeds

1/4 cup prepared barbecue sauce

1 teaspoon Dijon mustard

1 pound boneless pork tenderloin, cut into 2x1/4-inch strips

Place onion and butter on 12-inch round microwaveable platter or oval 15x11-inch platter. Microwave, uncovered, on HIGH (100% power) 1 to 2 minutes or until onion is slightly tender. Add cabbage and toss well to mix. Cover with plastic wrap, turned back slightly on 1 side, and microwave on HIGH (100% power) 2 to 3 minutes or until cabbage has cooked down somewhat.

Push cabbage mixture to center of plate, leaving 2-inch border around outer rim. Arrange potatoes in ring around cabbage. Sprinkle cabbage and potatoes with caraway seeds. Microwave, uncovered, on HIGH (100% power) 5 minutes.

Meanwhile, combine barbecue sauce and mustard in medium bowl. Add pork and toss well to mix. Toss potatoes with cabbage mixture in center of plate. Spoon pork around outer edge. Microwave, uncovered, on HIGH (100% power) 6 to 8 minutes or until pork is cooked through and vegetables are tender, rotating plate after 3 minutes if necessary. Let stand, covered, 3 minutes before serving. Makes 4 servings.

PORK TENDERLOIN

1 (1- to 2-pound) pork tenderloin, marinated, optional

Place pork in 2- to 3-quart microwave-proof casserole. Cover with lid or plastic wrap, turned back slightly on 1 side, and microwave on HIGH (100% power) 5 minutes. Then cook on MEDIUM (50% power) 11 to 12 minutes per pound or to 165 degrees, covering ends and turning over halfway through total cooking time.

When pork is sliced, juices should run slightly pink but not red. Let stand, covered, 10 to 15 minutes. Makes 6 to 8 servings.

Marinade

1/4 cup soy sauce

1 tablespoon sesame, vegetable or canola oil

2 tablespoons rice or wine vinegar

2 tablespoons orange juice

2 teaspoons sugar

1 clove garlic, minced

1 to 2 teaspoons freshly grated ginger root

Combine soy sauce, oil, vinegar, orange juice, sugar, garlic and ginger root in non-reactive flat dish that will accommodate length of pork tenderloin.

Add tenderloin and marinate 1 hour or overnight in refrigerator, turning occasionally. Drain and cook according to instructions above. Makes 3/4 cup marinade.

ORIENTAL PORK AND BROCCOLI

1 tablespoon vegetable or canola oil

4 green onions, thinly sliced

3 tablespoons water

2 tablespoons soy sauce

1 tablespoon Sherry or dry vermouth, optional

Dash hot pepper sauce

2 teaspoons cornstarch

2 cups cubed cooked pork

4 cups broccoli flowerets

Combine oil and green onions in 2-quart microwave-proof casserole. Microwave on HIGH (100% power) 1 minute.

Combine water, soy sauce, Sherry, hot pepper sauce and cornstarch in small bowl and stir until well blended. Stir soy mixture into onion mixture. Stir in pork cubes to coat well. Microwave, uncovered, on HIGH (100% power) 2 minutes or until sauce is hot and slightly thickened, stirring once.

Stir in broccoli. Cover with lid or plastic wrap, turning back 1 side to vent steam, and microwave on HIGH (100% power) 2 to 3 minutes more, stirring once. Makes 4 servings.