Wine Down Wednesday

Try this recipe for Herbed Pork Tenderloin tonight as your wind down your week.  Using white wine in this recipe adds great flavor without adding fat;  and while pork is often overlooked as a a lean meat, pork tenderloin is an excellent option for meat that packs a ton of protein along with other nutritional benefits:

• Pork is rich in thiamin, a vitamin that functions as a co-factor in the metabolism of carbohydrates.  Additionally, thiamin is important for building muscle and helps support proper nerve function.
• In addition to thiamin (B1), Pork is rich in other B Vitamins such as B6, B12, and B3 (Niacin).  Niacin is important for healthy skin, while both vitamins B6 and B12 are needed for energy, and help support cell function  and metabolism.
• Pork is an excellent source of Iron  and Pantothenic Acid- two compounds that are essential for making hemoglobin in reb blood cells.  Consumption of these two nutrients is crucial for preventing anemia.

Serve with Grilled Asparagus & Roasted Fingerling Potatoes (recipe also below).

Herbed Heritage Pork Loin with White Wine Reduction

Ingredients 

• 1 teaspoon salt
• 1/2 teaspoon ground coriander
• 1/2 teaspoon freshly ground black pepper
• 1 (3-pound) boneless heritage pork loin, trimmed (such as Berkshire or Duroc)
• 2 tablespoons chopped fresh parsley
• 1 tablespoon chopped fresh rosemary
• 1 tablespoon chopped fresh oregano
• 1 tablespoon chopped fresh sage
• 2 teaspoons chopped fresh thyme
• 1 teaspoon olive oil
• Cooking spray
• 1/2 cup finely chopped shallots
• 2/3 cup dry white wine
• 1 cup fat-free, less-sodium chicken broth
• 1/4 cup fresh orange juice (about 1 large orange)
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Preparation

1. 1. Preheat oven to 425°.
2. 2. Sprinkle first 3 ingredients over pork. Combine parsley and next 4 ingredients (through thyme); rub over pork.
3. 3. Heat oil in a large nonstick skillet over medium-high heat. Add pork to pan; cook 7 minutes, browning on all sides. Place pork in a shallow roasting pan or broiler pan coated with cooking spray. Bake at 425° for 35 minutes or until a thermometer registers 155° (slightly pink). Remove pork to a cutting board. Cover loosely with foil; let stand 10 minutes.
4. 4. Place roasting pan over medium heat. Add shallots to pan; cook 2 minutes. Add wine, scraping pan to loosen browned bits; bring to a boil. Cook until mixture is reduced to 1/3 cup (about 3 minutes). Add chicken broth and orange juice; cook until mixture is reduced to 3/4 cup (about 8 minutes). Serve sauce with pork.

Nutritional Information

Amount per serving: 12

- 1 Serving: 3 oz. pork and 1 Tbps. sauce

• Calories: 212     Fat: 11.9g        Protein: 22.8g        Carbohydrate: 2.1g       

Roasted Fingerling Potatoes and Baby Artichokes

Ingredients

 

• 6 cups water
• 2 tablespoons fresh lemon juice
• 2 pounds baby artichokes
• 2 tablespoons extra-virgin olive oil
• 1 1/4 pounds small red fingerling potatoes, halved lengthwise
• Cooking spray
• 1 tablespoon butter
• 2 teaspoons chopped fresh parsley
• 1 teaspoon grated lemon rind
• 1 teaspoon kosher salt
• 1/2 teaspoon black pepper

Preparation

1. 1. Preheat oven to 425°.
2. 2. Combine 6 cups water and lemon juice in a large bowl. Cut off stem of each artichoke to within 1 inch of base; peel stem. Remove bottom leaves and tough outer leaves, leaving tender heart and bottom. Cut each artichoke in half lengthwise. Remove fuzzy thistle from bottom with a spoon. Place artichokes in lemon water.
3. 3. Combine oil and potatoes; toss well. Arrange potatoes in a single layer on a jelly-roll pan coated with cooking spray. Bake at 425° for 15 minutes. Drain artichokes; add artichokes to potatoes, tossing to combine. Bake an additional 15 minutes or until tender. Place vegetables in a large bowl. Toss with butter and remaining ingredients. Serve immediately

Nutritional Information

Amount per serving: 8

• Calories: 123        Fat: 4.9g        Protein: 3.2g        Carbohydrate: 17.4g        Fiber: 3.4g

Wine Down Wednesday

Treat yourself to a healthy dinner of Pan-seared Tuna after your long work day.  Tuna is an excellent source of protein as will as B vitamins. It is high in Omega-3 fatty acids which have a variety of health benefits including reduced inflammation, improved cholesterol ratios, and lowered risk of cardiovascular disease.  Also, research shows that just 2 servings of fatty fish per week can lower your triglyceride levels (1). Other fish that are rich in Omega-3's include Salmon, Halibut, Mackerel, and Herring.  Try these varieties in addition to the recipe listed below!

 

Pan-Seared Tuna with Olive-Wine Sauce

 

Ingredients

• Cooking spray
• 1 teaspoon fennel seeds
• 2 garlic cloves, minced
• 3/4 cup dry white wine
• 3 tablespoons chopped pitted Greek black olives
• 3 tablespoons chopped pitted green olives
• 2 tablespoons fresh lemon juice
• 1 teaspoon grated orange rind
• 1/4 teaspoon crushed red pepper
• 1/4 teaspoon black pepper
• 1/8 teaspoon salt
• 4 (6-ounce) tuna steaks (2 inches thick)
• 2 cups hot cooked couscous
• Orange rind (optional)

Preparation

1. Place a large nonstick skillet coated with cooking spray over medium heat until hot. Add fennel seeds and garlic; sauté 3 minutes or until seeds are lightly toasted. Spoon mixture into a bowl. Add wine, olives, lemon juice, 1 teaspoon orange rind, and red pepper; stir well, and set aside.
2. Sprinkle black pepper and salt over tuna. Recoat skillet with cooking spray; place over medium-high heat until very hot. Add tuna; sauté 5 minutes on each side or until medium-rare or to desired degree of doneness. Remove tuna from skillet. Spoon couscous into each of 4 large shallow bowls; arrange tuna to the side. Set aside; keep warm.
3. Add wine mixture to skillet; cook 2 minutes or until sauce is slightly reduced. Pour sauce evenly over steaks. Garnish with orange rind, if desired.
4. Note: Substitute kalamata olives for Greek black olives, if desired

Nutritional Information

Amount per serving:

Yield: 4 servings (serving size: 1 tuna steak, 1/2 cup couscous, and about 1/4 cup sauce)

• Calories: 365
• Calories from fat: 25%
• Fat: 10.2g
• Saturated fat: 2.4g
• Monounsaturated fat: 3.4g
• Polyunsaturated fat: 3.1g
• Protein: 43.6g
• Carbohydrate: 23.1g
• Fiber: 1.5g

1. Moore CS, Bryant SP, Mishra GD, Krebs JD, Browning LM, Miller GJ, Jebb SA. Oily fish reduces plasma triacylglycerols: a primary prevention study in overweight men and women. Nutrition. 2006 Oct;22(10):1012-24. 2006. PMID:17027436.

Wine Down Wednesday

Cooking With Wine

"I love cooking with wine...sometimes, I even put it in the food!"

I'm sure you've read that quote before, but just to clarify- cooking with wine is not referring to you drinking wine while cooking.  It refers to using the aromas and flavors of wine that present themselves when wine is added to certain recipes.  Here are a few tips for cooking with wine:

• Never cook with a wine you would not drink
• Chances are, if you don't like the flavor for sipping you also won't enjoy it in your food
• Don't use "cooking wines" like red wine vinegar, rice wine, ect.
• These are typically salty and include other additives that my affect the taste of your chosen dish
• Don't buy cheap
• Although you don't necessarily need an expensive wine,  a cheap wine will not bring out the best flavors of your dish
• A good quality wine, that you enjoy, will provide the same flavor to a dish as a premium wine --Save the expensive wine to serve with the meal!

Common Question: Will the wine used in cooking make me tipsy?

• Wouldn't that be nice? But the answer is no.  The alcohol in wine begins to evaporate at 172 degrees, which is well below 212- the boiling point of water.

How much wine to use:

The general rule should be to add wine slowly.  The proper amount to use depends upon the flavor intensity of the wine and the foods you are cooking. If you are unsure whether to add more wine to a dish, let the dish cook at least ten minutes before tasting again. Here is a general guide for cooking certain foods:

• Soups - 2 tablespoons per cup
• Sauces - 1 tablespoon per cup
• Gravies - 2 tablespoons per cup
• Stews & Meats - 1/4 cup per pound
• Poaching liquid for fish - 1/2 cup per quart

Here is a chart depicting how to chose types of wine to include in your favorite meals:

Young, full bodied red wine Bordeaux, Cabernet	Red meat, red meat dishes
Young, full bodied, robust red wine	Red sauces
Earthy red, full bodied red wine Pinot Noir	Soups with root vegetables and/or beef stock
Dry white wine or dry fortified wine Chardonnay, Pinot Grigio	Fish/shellfish/seafood, poultry, pork, veal
Dry white wine or dry fortified wine	Light/cream sauces
Crisp, dry white wine Sauvignon blanc	Seafood soups, bouillabaisse
Sweet white wine or sweet fortified wine Riesling	Sweet desserts
Dry, fortified wine (i.e.: sherry)	Consommé, poultry, vegetable soups
Regional cuisine	Regional wine