All About Pork LEAN CHICKEN LEAN CUTS OF PORK LEAN CUTS OF BEEF FISH (*dry heat, **moist heat)

Transcription

1 All About Pork How does pork compare to other meats for fat, calories and cholesterol? Pork today compares favorably for fat, calories and cholesterol with many other meats and poultry. While providing a greater amount of vitamins and minerals, many cuts of pork are as lean or leaner than chicken. Pork tenderloin, for example, is just as lean as skinless chicken breast and meets the government guidelines for extra lean. In total, six pork cuts meet the USDA guidelines for lean, with less than 10 grams fat, 4.5 grams saturated fat and 95 milligrams of cholesterol per serving. Any cuts from the loin - like pork chops and pork roast - are leaner than skinless chicken thigh, according to U.S. Department of Agriculture data. Pork steaks or roasts from the leg ("fresh ham") are also lean choices. Serving Sizes and Nutritional Profiles of Lean Meats 3-ounce cooked serving: Calories Total Fat (g) Saturated Fat (g) Cholesterol (mg) LEAN CHICKEN Skinless chicken breast* Skinless chicken leg* Skinless chicken thigh* LEAN CUTS OF PORK Pork Tenderloin* Pork boneless top loin chop** Pork top loin roast* Pork center loin chop** Pork sirloin roast* Pork rib chop** LEAN CUTS OF BEEF Beef eye of round * Beef top round*** Beef tip round* Beef top sirloin** Beef top loin** Beef tenderloin** FISH (*dry heat, **moist heat) Cod* Flounder* Halibut* Orange Roughy* Salmon* Shrimp** * Roasted, ** Broiled, *** Braised Source: U.S. Department of Agriculture Nutrient Database Release 26 or the 2011 Revised USDA Nutrient Data Set for Fresh Pork.

2 Pork Cooking Times and Temperatures Method Cut Thickness/Weight Roasting/Baking Roast at 350 F. unless otherwise noted. Roast in a shallow pan, uncovered. Broiling 4-5 inches from heat Turn halfway through cooking time OR Grilling Over direct, medium heat; turn once halfway through grilling Barbecuing Barbecue over indirect medium heat (about 325 F.) unless otherwise noted. Internal Temp. (followed by 3 min. rest) Average Recommended Cooking Time (min. per pound OR total min.) Ham, fully cooked 5-6 lbs. 140 F. 20 min. per lb. Pork Belly (roast at 325 F F.) 2½-3 lbs. Tender 45 min. per lb. at 325 F min. browning at 450 F. Pork Back 1½- per rack Tender 1½-2 hrs. Country-Style 3-4 lbs. Tender 1-1¼ hrs. Spareribs (St. Louis Style) 3½- 4 lbs. per rack Tender 1½-2 hrs. Roasts Roast, Roast, Fresh Leg/Uncured Ham lbs lbs. 15 min. per lb min. per lb. Fresh Leg/Uncured Ham, 2 slices 3-4 lbs. 160 F. 30 min. per lb. Shoulder (roast at 275 F.) 3-6 lbs. Tender min. per lb. New York (Top ) Pork Roast 3-5 lbs min. per lb min. per lb min. per lb min. per lb. Pork Crown Roast 10 lbs. Rack of Pork 4-5 lbs min. per lb. 4-5 lbs min. per lb. Stuffed Pork 1¼-1½-inches 165 F. Varied (based on type of stuffing) Tenderloin (roast at 425 F.) 1-1½ lbs min. Whole Pork 8-10 lbs min. per. lb. Blade Pork Steak ¾-inch Tender min. New York (Top ) Pork Chop ¾-inch 1½-inches 8-12 min min. Ribeye (Rib) Pork Chop ¾-inch 8-12 min. Sirloin Pork Chop ¾-inch 8-12 min. Porterhouse () Pork Chop ¾-inch 1½-inch 8-12 min min. Ribeye (Rib) Pork Chop ¾-inch 8-12 min. Sirloin Pork Chop ¾-inch 8-12 min. Ground Pork Patties ½-inch 160 F min. Ham steaks, ½-inch 140 F. 6 min. Kabobs 1-inch cubes Tender 8-10 min. Tenderloin 1-1½ lbs min. Blade (Shoulder) Pork Roast Fresh Leg/Uncured Ham, 2 slices (barbecue at 285 F.) Roast Roast New York (Top ) Pork Roast Pork Center Roast Ribeye (Center Rib) Pork Roast 3-4 lbs. 5-6 lbs. Tender min. per lb min. per lb. 3-4 lbs. 160 F min. per lb min. per lb min. per lb min. per lb min. per lb. Pork Back 1½- per rack Tender 1½-2 hrs. Country-Style 3-4 lbs. Tender 45 min. - 1 hr. Spareribs (St. Louis Style) 3½-4 lbs. per rack Tender 1½-2 hrs. Whole Pork 8-9 lbs. 10 lbs. 8-9 min. per lb. 6-7 min. per lb. (continued)

3 Pork Cooking Times and Temperatures (page 2) Sauteing Method Cut Thickness/Weight Add a little cooking oil to pan; saute over mediumhigh heat and turn once halfway through cooking time Braising Cook over medium-high heat in 1 tablespoon vegetable oil until browned evenly on both sides. Add enough liquid to come ¼ to ½ inch up sides of pork. Return just to boiling. Cover and simmer until tender. Stewing Cook, covered, with liquid at a slow simmer Internal Temp. (followed by 3 min. rest) Average Recommended Cooking Time (min. per pound OR total min.) Blade Pork Steak ¾-inch min. Cutlets ½-inch Tender 3-4 min. Ground Pork Patties ½-inch 160 F min. Ham steaks ½-inch 140 F. 6 min. New York (Top ) Pork Chop ¾-inch 8-12 min. Ribeye (Rib) Pork Chop ¾-inch 8-12 min. Sirloin Pork Chop ¾-inch 8-12 min. Porterhouse () Pork Chop ¾-inch min. Ribeye (Rib) Pork Chop ¾-inch min. Sirloin Pork Chop ¾-inch min. Tenderloin Medallions ¼-½-inch Tender 4-8 min. Blade Pork Steak ¾-inch Tender min. Cutlets ½-inch Tender 3-4 min. New York (Top ) Pork Chop ¾-inch 6-10 min. Ribeye (Rib) Pork Chop ¾-inch 6-10 min. Sirloin Pork Chop ¾-inch 6-10 min. Porterhouse () Pork Chop ¾-inch 8-12 min. Ribeye (Rib) Pork Chop ¾-inch 8-12 min. Sirloin Pork Chop ¾-inch 8-12 min. Cubes 1-inch Tender 8-10 min. Pork Back 1½- per rack Tender 1¼-1½ hrs. Country-Style 3-4 lbs. Tender min. Spareribs (St. Louis Style) 3½- 4 lbs. per rack Tender 1¼-1½ hrs. Pork Belly 2½-3 lbs. Tender 40 min. per lb. Shoulder Arm (Picnic) Pork Roast 3-4 lbs. 5-6 lbs. Tender min. per lb min. per lb. Blade (Boston) Pork Roast 3-6 lbs. Tender 2-2½ hrs. Tenderloin Medallions 1/2-inch Tender 8-10 min. Cubes or Shoulder 1-inch Tender 45 min. - 1 hr. Pork today is very lean and shouldn t be overcooked. To check doneness, use a digital cooking thermometer. The National Pork Board follows the guidance of the U.S. Department of Agriculture. The National Pork Board recommends cooking pork chops, roasts, and tenderloin to an internal temperature between 145 F. (medium rare) and 160 F. (medium), followed by a 3 minute rest. Since large cuts increase approximately 10 F. while resting, remove them from the heat at 150 F. followed by a 10 minute rest. Doneness for some pork cuts is designated as tender. This includes small cuts that are difficult to test with a thermometer and large cuts that cook slowly at low temperatures. Ground pork, like all ground meat, should be cooked to 160 F. Pre-cooked ham can be reheated to 140 F. or enjoyed cold National Pork Board, Des Moines, IA USA. This message funded by America s Pork Producers and the Pork Checkoff. 3/14

4 Pork s Most Popular Cuts ShouldeR Shoulder Steak; Shoulder Roast; Shoulder Country-Style ; New York Chop Porterhouse Chop Ribeye Chop Sirloin Chop; boneless Back Country-Style ; Country Style ; boneless New York Roast Tenderloin For recipe ideas visit: Side Spareribs St. Louis-Style

5 How to Cook Pork Method Roasting Roast at 350 F, unless otherwise noted. Roast in a shallow pan, uncovered. Cut New York Roast; and boneless Thickness/ Weight 2-5 lbs. Average Recommended Cooking Time (minutes per lb. OR total minutes) 2 Ibs. roast = 20 minutes (per lb.) 3 1 /2-5 lbs. roast = 15 minutes (per lb.) Tenderloin (Roast at 425 F) 1 /2-1 1 / minutes (total) Back 1 1 /2-2 hours (total) Spareribs/St. Louis-Style 1 1 /2-2 hours (total) Broiling 4-5 inches from heat OR Grilling Over direct, medium heat; turn once halfway through grilling. Tenderloin 1 /2-1 1 / 20 minutes (total) Porterhouse, New York and Ribeye ; thin 3 /4 inch 8-9 minutes (total) Porterhouse, New York and Ribeye ; thick 1 1 /2 inch minutes (total) Shoulder Steak 1 /2-3 /4 inch 20 minutes (total) Shoulder Country-Style 1 1 /2 inch minutes (total) Country-Style ; and boneless 1 1 /2 inch minutes (total) New York Roast; and boneless 2-5 lbs. roast = 20 minutes (per lb.) 3 1 /2-5 lbs. roast = 15 minutes (per lb.) Barbecuing Over indirect medium heat (285 F). Shoulder Roast; 3-6 lbs. 45 minutes (per lb.) Back 1 1 /2-2 hours (total) Spareribs 1 1 /2-2 hours (total) Sautéing Add a little cooking oil to a pan; sauté over medium-high heat and turn once halfway through cooking time. New York Chop; thin 3 /4 inch 8 minutes (total) Ribeye Chop; thin 3 /4 inch 8 minutes (total) Sirloin Chop; and boneless 1 /2-3 /4 inch 6-8 minutes (total) Braising Cook, covered, with a liquid at a simmer; turn once halfway through cooking time. Shoulder Roast; 3-6 lbs /2 hours (total) Back 1 1 /2-2 hours (total) Spareribs/St. Louis-Style 1 1 /2-2 hours (total) Shoulder Steak 1 /2-3 /4 inch 20 minutes (total) The National Pork Board recommends cooking pork chops, roasts and tenderloin to an internal temperature between 145 F (medium rare) and 160 F (medium), followed by a 3-minute rest National Pork Board, Des Moines, IA USA. This message funded by America s Pork Producers and the Pork Checkoff.