SOURCE: National Pork Board

November 25, 2011 05:00 ET

Good and Good for You Meals for a Flavorful New Year

MISSION, KS--(Marketwire - Nov 25, 2011) - (Family Features) Staying true to wellness goals in the New Year doesn't always mean cutting out your favorite foods. In fact, having delicious meal options makes it easier to keep resolutions on track by increasing satiety and curbing the impulse to over-eat.

One solution to health-conscious meal planning is flavorful, nutritious pork. Today, pork tenderloin is one of the leanest proteins available, containing only 3 grams of fat per 3-ounce serving. What's more, studies show that trim, protein-packed cuts like the tenderloin make you feel fuller longer, keeping cravings at bay.

Nutritious, inspired meals for the New Year don't have to be complicated. Follow these simple tips for delicious meals that won't derail your health and wellness goals:

  • Slim Down with Leftovers: Control portion sizes by immediately reserving part of the dish for later use. Pre-cooked tenderloin and chops can be repurposed throughout the week for healthful salads, wraps and stir-fries -- keeping meals diverse while cutting down on prep time during hectic weeknights.
  • Dress it Up: Tenderloin and chops are a no-brainer for fast family dinners, but they are also a perfect fit for elegant occasions. Stuffing chops with vitamin-packed veggies or rubbing tenderloin with flavorful herbs and spices elevates simple meals without the added richness of heavy sauces.
  • Lean, Mean, Juicy: To keep them tender, lean cuts like chops and roasts should be cooked to an internal temperature of 145°F, with a three-minute rest, for maximum enjoyment.

For more information, including recipes to help you maintain a healthy diet year-round, visit or

Roast Pork Tenderloin with Asian Dry Rub
Prep time: 5 minutes
Cook time: 15-17 minutes

2 pork tenderloins (1 pound each), trimmed
1 tablespoon packed light brown sugar
1 teaspoon ground ginger
1/4 teaspoon ground cinnamon
1/4 teaspoon salt
1/4 teaspoon black pepper
1/8 teaspoon ground cloves
1/8 teaspoon ground cayenne pepper

Preheat oven to 145°F. Line a medium baking pan with foil.

Stir together brown sugar, ginger, cinnamon, salt, black pepper, cloves, and cayenne pepper in small bowl. Rub pork with brown sugar mixture.

Place pork in prepared pan and roast for 15-18 minutes or until the pork's internal temperature reaches 145°F. Remove from oven, cover loosely with foil, and let stand for 3 minutes. Cut into slices.

Serving Suggestion:
Serve the sliced pork tenderloin with brown rice tossed with thinly sliced scallions and fresh chopped cilantro. Steamed bok choy or broccoli drizzled with a tiny bit of Asian sesame oil make quick and easy side dish options.

Makes 4 servings, plus leftovers

Nutritional Information per Serving:
Calories: 140; Fat: 2.5g; Saturated Fat: 1g; Cholesterol: 75mg; Sodium: 210mg; Carbohydrates: 4g; Protein: 24g; Fiber: 0g

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