Lean into Pork

Lean into Pork

Embrace this protein’s versatility, nutrition, flavor and balance.

By Ann Foster Thelen

Whether it’s grilled to greatness or smoked to perfection, pork is a versatile protein that's perfect for any meal. There’s a cut– and recipe – to fit every appetite. Pork loves nearly any spice, making simple recipes feel like you’ve been transported across the globe, enjoying Mediterranean, Mexican, Greek and other flavors of the world.

Eating pork provides nutritional benefits for people of all ages. From infants to seniors and everyone in between, there’s plenty to love with pork on your fork.

“Eight cuts of pork meet the USDA guidelines for lean, with less than 10grams of fat, 4.5 grams of saturated fat and 95 milligrams of cholesterol per serving,” says Kara Behlke, director of nutrition and dietetics for the National Pork Board. “One of the easiest ways to choose lean cuts of pork is to look for ‘loin’ or ‘chop’ in the name, such as pork tenderloin, sirloin or loin chop.”

In addition to having vitamins, minerals and essential nutrients, pork is a canvas for creativity, limited only by one’s imagination.

“Pork is a friend to all foods,” Behlke says. “It has 50 different flavors, so it pairs well with vegetables, fruits, whole grains, nuts and other proteins, like eggs, dairy or soyfoods.”

Egg Roll in a Bowl

• 1 tablespoon sesame oil

• 1 small red onion, diced

• 1 tablespoon garlic, minced

• 1 tablespoon ginger, finely minced

• 1 pound ground pork

• 2 teaspoons sriracha sauce

• 14 ounces coleslaw mix

Photo and Recipe Source: National Pork Board

• 2 red bell peppers, sliced thinly

• 10 ounces matchstick carrots

• 3 tablespoons low-sodium soy sauce (or liquid aminos)

• 1 tablespoon rice wine vinegar

• Salt, to taste

• Black pepper, to taste

Heat sesame oil in a large skillet over medium heat. Add red onion, cook 2-3 minutes. Add garlic and ginger. Cook until fragrant, about 1 minute. Add ground pork and sriracha. Cook and crumble until pork is cooked through, about 7-10 minutes.

Add coleslaw mix, red bell pepper, carrots, soy sauce, rice wine vinegar, black pepper and salt, to taste, and stir until well combined. Cook, stirring occasionally, until cabbage is tender, about 5 minutes.

Spoon pork-cabbage mixture into a serving bowl. Drizzle with sauce of choice and garnish, if desired.

Optional for garnish: sliced green onions, sesame seeds and wonton strips.

Optional sauces: hoisin or duck sauce, sriracha, hot sauce or sweet chili garlic sauce. For a creamy sauce, mix Greek yogurt, sriracha, lime juice and salt to taste.

Servings: 4

Four Reasons to Love Pork

1. Pork is nutritious. One 3-ounce serving is an “excellent” source of thiamin, selenium, protein, niacin, riboflavin, zinc and vitamins B6 and B12, and a “good” source of choline and phosphorus.*

2. Pork is versatile. Pork can be enjoyed anytime, from a breakfast quiche to a delicious panini for lunch and grilled pork tenderloin at dinner. It works on the grill, in the oven or Instant Pot and more.

3. Pork is balanced. With more than 20 grams of protein in a 3-ounce serving of pork, cuts such as the loin, sirloin and tenderloin are easy to pair with veggies or a salad for a balanced meal.*

4. Pork is flavorful. Pork is a savory protein with a delicious natural flavor accentuated by marinades, dry rubs, sauces and cooking methods. It can be incorporated into a variety of cuisines.

Pork’s Full Body of Benefits

High-quality protein. There are many benefits to consuming high-quality protein, found in pork, as part of a healthy diet.** Key benefits include building strong muscles, helping keep you full, immune support, weight management, prevention of muscle loss and energy production.

B12. Meat, eggs and dairy are natural sources of vitamin B12, which promotes brain development in children and helps the nervous system function properly.

Choline. Pork is a good source of choline.*Choline is an essential nutrient for helping brain growth early in life.

Zinc. Pork is an excellent source of zinc*, which is a key nutrient in helping the body get energy from foods and helping the immune system to function properly.

Selenium. Pork is an excellent source of selenium*, a key regulator of brain function.

* This claim uses NDB# 10093, Pork Composite [Pork, fresh, composite of trimmed retail cuts (leg, loin, and shoulder), separable lean only, cooked]. U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. fdc.nal.usda.gov.

** McNeill SH. Inclusion of red meat in healthful dietary patterns. Meat Sci Sustain Innov ‘60th Int Congr Meat Sci Technol 17-22 August 2014 Punta Este Urug. 2014;98(3):452-460. doi:10.1016/j.meatsci.2014.06.028

Farmer Profile: Rasmussen Family

Kevin and Lisa Rasmussen are third-generation farmers near Goldfield. The Rasmussens, along with their son Joel, finish 8,000 pigs per year and grow about 1,100 acres of corn and soybeans using conservation measures on their land.

“We have run a farrowto-finish operation for more than 30 years,” explains Kevin, who also serves as the 2022 board president for the Iowa Pork Producers Association. “We work closely with a veterinarian and our nutritionist to ensure we are producing as safe and nutritious product as possible for our consumers."

Nutritious pork begins on the farm with feeding pigs a high-quality diet. Pigs consume mainly corn and soybean meal – corn for energy and soybean meal for protein. The diet is also balanced with amino acids, vitamins, minerals and other products.

“It’s in the farmer's best interest to keep our pigs as healthy as possible because healthy pigs grow faster and build protein in their bodies,” Kevin says.

Sustainability and livestock comfort are cornerstones of the Rasmussen farm.

The corn and soybeans grown on the farm are used for feed, and the manure produced from the pig operation is used for crop fertilizer, creating a full circle of sustainability.

The pigs are kept in climate-controlled barns with temperatures consistently about 70-80 degrees F yearround. Fans and tunnel ventilation help control the conditions to keep the pigs comfortable in Iowa's ever-changing weather. Every day, each pig is looked at by the Rasmussens.

“When we walk through the barns, we look at each pig’s eyes, ears, feet and overall well-being,” Kevin explains. “The health of our pigs is the ultimate priority.”

Detailed record-keeping on the farm is essential.

The Rasmussens track every ounce of feed from what it takes to grind grains to the miles driven from the feed mill to their farm. The miles to and from taking the pigs to market when desired weights are reached are also impeccably logged.

“We keep track of everything, so we have a baseline for our carbon footprint. Protecting the environment is important to us, and we continuously work hard to reduce our environmental impact,” says Kevin, who was a 2018 national finalist for Pig Farmer of the Year. “In addition, by tracking every detail related to our pigs, we know we are providing the best possible care.”

Aloha Pork Teriyaki Bowls

• 1 pound pork tenderloin, cut into 1- to 2-inch cubes

• 1/4 teaspoon kosher salt

• 1/8 teaspoon freshly ground black pepper

• 1/4 cup teriyaki sauce

• 2 kiwis, peeled and 1/4-inch dice

• 1 Roma tomato, 1/4-inch dice

• 1 lime, juiced, to taste

• 1 red pepper, 1/2-inch dice

• 1 green pepper, 1/2-inch dice

• 1 red onion, 1/2-inch dice

• 1/2 cup Greek yogurt

• 1 lime, zested, divided

• Water, as needed

• 2 cups cooked brown rice

• Cilantro, for garnish (optional)

Place the pork in a large bowl and season with salt and pepper. Pour teriyaki sauce over pork and cover with plastic wrap. Marinate for 2 to 24 hours in the refrigerator.

In medium bowl, combine kiwi, tomato and a squeeze of lime juice. Season with salt and pepper. Set aside.

Preheat the air fryer to 400 degrees F. Remove pork from refrigerator and discard excess marinade. Add bell peppers and onion to pork, toss to combine. Place ingredients in the air fryer basket. Cook for 10-15 minutes, shaking and gently tossing halfway through.

In a small bowl, combine Greek yogurt and half the lime zest. Stir in water 1 teaspoon at a time until mixture reaches drizzling consistency. Season with salt and pepper. Add remaining lime zest to cooked brown rice. To serve, divide rice among bowls. Top with pork, kiwi salsa and drizzle with lime/ yogurt mixture and garnish with chopped cilantro.

Servings: 4

Photo and Recipe Source: National Pork Board

Putting Pork on Your Fork

Tips, Tricks and Temperature

Ways to cook. Grilling, broiling, stir-frying and pan-broiling all work well for pork and can helpmaximize flavor while keeping added fat to a minimum.Broil, grill or roast pork on a rack so natural fat from themeat drips away. Before cooking, season pork with herbsand spices to create flavor variety.

Buy one cut and create a full menu of meals. A large pork loin purchased at the meat counter can be turned into several meals. At home, the loin can be cut into pork chops, a roast, kabobs and stir-fry, to name a few. It’s a convenient and economical way to cook for a family or batch cook for multiple meals. Beyond the traditional favorites, the possibilities are endless. Pulled pork sandwiches, carnitas, grilled barbecue pork pizza, shredded pork burrito bowls or loaded sweet potatoes topped with pork all can be created from this single cut of meat.

Preserve quality with ideal cooking temperatures. Today’s pork is lean, making it important not to overcook. The safe internal cooking temperature for fresh cuts, such as pork chops, pork roasts, pork loin and tenderloin, is 145 degrees F (USDA guidelines) as measured by a digital read thermometer, followed by a three-minute rest. Ground pork should always be cooked to 160 degrees F.

Lean Cuts:

Ground pork (96% lean)

New York pork chop

New York pork roast

Pork tenderloin

Porterhouse pork chop

Ribeye pork chop

Sirloin pork chop

Sirloin pork roast