RIVER VALLEY and OZARK AREA — Pork chops are one of my favorite meats to grill. They’re quick-cooking and relatively cheap, but they haven’t always been so well received. The popularity of pork took a nosedive in the 1970s because people were concerned about fat.
To quell consumers’ fears, producers bred leaner pigs. Thus, the pork we eat today tends to be better for us than the pork you could buy 30 years ago (it has less fat). However, this improvement has a downside, especially when it comes to lean cuts of meat like pork chops: They are lacking in the flavor department.
Fat helps meat stay juicy and flavorful when it’s cooked. But is there a way to enjoy juicy pork chops with less fat? Yes! Follow these simple tips for cooking juicy pork chops every time:
◊Buy pork chops on the bone.
Don’t let bone-in pork chops intimidate you! We prefer bonein pork chops because they are juicier than their boneless counterparts. Why? The bone locks in moisture and slows the heating process, ensuring that the meat closest to it remains moist and tender.
◊Stuff it!
It’s easy to stuff a pork chop. It adds a ton of flavor and helps keep the chop moist. To make a pocket for stuffing, hold a knife parallel to the cutting board and slice almost through to the bone. Then toss together a filling of your choice - try cheese mixed with chopped vegetables or breadcrumbs.
◊Size it up.
If you’re following a recipe, it’s important to buy the right size chops to avoid over- or undercooking them. We like to look for chops that are 1/2 to 3/4 inch thick and weigh 7 to 8 ounces each. They yield 3 to 4ounces of cooked meat and are done in about 6 minutes on the grill or on the stove.
◊Don’t overcook it.
Last year, the U.S. Department of Agriculture lowered the recommended safe temperature for cooking pork to 145 degrees. Hallelujah! The old recommendation of 160 degrees was murder for pork chops, leaving them dry and tough. Why the concern over pork? Humans can contract trichinosis from undercooked pork, but the number of people actually contracting trichinosishas greatly diminished since the 1950s. The USDA now recommends removing pork chops from the heat when they reach 145 degrees (don’t forget to use your meat thermometer!) and then letting them rest for three minutes to let them “carry-over cook” before serving.
PESTO AND MOZZARELLA
STUFFED PORK CHOPS Pesto gives great flavor to the oozy mozzarella stuffing in this breaded pork chops recipe.
Serves 4 Prep time: 30 minutes Total time: 45 minutes Ingredients: 1/2 cup shredded part-skim mozzarella cheese 2 tablespoons prepared pesto2 tablespoons plus 2/3 cup fine breadcrumbs, preferably wholewheat, divided 4 bone-in pork chops, 1/2 to 3/4 inch thick (about 2 pounds), trimmed 1/4 cup all-purpose flour 1/2 teaspoon salt 1/2 teaspoon freshly ground pepper 2 large egg whites 2 tablespoons extra-virgin olive oil, divided 4 lemon wedges Directions:
Preheat oven to 425 degrees.
Combine mozzarella, pesto and 2 tablespoons breadcrumbs in a small bowl.
Cut a horizontal slit in each pork chop along the side opposite the bone, nearly through to the opposite side, so it forms a “pocket.” Stuff each chop with the cheese mixture (about 2 tablespoons each).
Combine flour, salt and pepperin a shallow bowl. Whisk egg whites in another shallow bowl. Place the remaining 2/3 cup breadcrumbs in a third shallow bowl.
Dredge each pork chop first in the flour, shaking off the excess, then dip in egg white to coat. Coat on both sides with breadcrumbs, pressing to help the crumbs stick.
Heat 1 tablespoon oil in a large nonstick skillet over medium heat. Add 2 pork chops and cook, turning once, until golden brown, 1 to 2 minutes per side. Transfer the pork chops to a baking sheet. Wipe out the pan and repeat with the remaining 1 tablespoon oil and 2 chops.
Transfer the baking sheet to the oven and bake until the pork chops are cooked through, 12 to 15 minutes. Serve with lemon wedges.
Recipe nutrition per serving: 390 calories; 22 grams fat (6 grams saturated and 12 grams monounsaturated); 79 milligrams cholesterol; 12 grams carbohydrate; 0 grams added sugars; 35 grams protein; 1 gram fiber; 391 milligrams sodium; and 424 milligrams potassium.
Nutrition bonus: Calcium and zinc, 19 percent daily value.
Exchanges: 1 starch, 4 1/2 lean meat and 2 fat.
EatingWell Associate Food Editor Hilary Meyer spends much of her time in the EatingWell Test Kitchen, testing and developing healthy recipes. EatingWell is a magazine and website, www.eatingwell.com, devoted to healthy eating as a way of life.
River Valley Ozark, Pages 61 on 06/14/2012