Tag Archives: pork

Mu Shu Pork Burritos

Growing up, my family ate the same few things from Chinese restaurants: sweet and sour pork, cashew chicken, and beef and broccoli. Don’t get me wrong. Those are delicious and easy crowd pleasers with kids. But as an adult, I’ve branched out a bit more and discovered and AMAZING world of options. One of those: mu shu.

These mu shu pork “burritos” simplify homemade Chinese by subbing easy access flour tortillas for the delicious little pancakes you get at restaurants. These are super simple to throw together and delicious! Have a great weekend!

Mu Shu Pork Burritos (Serves 4)

Mu Shu Pork Burritos

1 lb pulled pork
8 small whole wheat flour tortillas or 4 regular tortillas
3 eggs
2 teaspoons sesame oil
¼ head green cabbage, thinly sliced
½ onion, thinly sliced
1 cup thinly sliced carrots
3 cloves garlic, minced
2 tablespoons rice vineagr
2 tablespoons hoisin sauce
2 tablespoons low sodium soy sauce
sriracha, to taste
1 teaspoon cornstarch
1 tablespoon sesame oil
3 green onions, thinly sliced

1. Wrap tortillas in foil. Place in a 300 degree oven to warm (5-10 minutes at most).
2. Heat a large nostick skillet over high heat. Add 2 teaspoons sesame oil. Add eggs and scramble. Remove to a plate/bowl and set aside.
3. Add cabbage, onion, carrot, and garlic to skillet. Cook for about 5 minutes, or until vegetables have softened.
4. Mix vinegar through sesame oil in a small bowl. Pour over vegetables. Stir until thickened. Stir in eggs and pork until all combined.
5. To serve, make “burritoes” of pork/vegetable mixture and top with green onions.

Recipe Notes: You could sub ground pork for the pulled pork. I would brown it first, then remove it from the skillet to scramble the eggs.

Nutritional Information (amount per serving):

Calories: 445
Protein: 26 gm
Fat: 21 gm
Saturated fat: 6 gm
Cholesterol: 197 mg
Carbohydrates: 38 gm
Fiber: 4 gm
Sodium: 878 mg

Source: adapted from Keeping Up Cookbook

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Basque Pork Pasta

Summer officially ends tomorrow. It’s still pretty warm at my house, and my garden is still going crazy. Tomatoes out my ears. In a good way.

However, I was looking for a dinner that had tomatoes, but didn’t scream “trying to get rid of a counter full of tomatoes”. Enter this pasta dish. It was perfect for a warm late summer/early fall evening with lots of bright flavors. Enjoy!

Basque Pork Pasta (Serves 4-6)

Basque Pork Pasta

2 pork loin chops, cut into bite size pieces
2 tablespoons butter
2 tablespoons olive oil
6 cloves garlic, minced
¼ teaspoon Italian seasoning
½ cup parmesan
1 head broccoli, chopped into florets
8 ounces whole wheat spaghetti
8 ounces vegetable spaghetti
1 lemon, zested
juice of 1 lemon
2 tomatoes, diced

1. In a large pot of boiling water, cook pasta according to package directions, without oil or salt. Add broccoli for last 3 minutes of cooking. Drain well.

2. Meanwhile, heat butter and oil in a large skillet over medium-high heat. Add pork, garlic, italian seasoning, and lemon zest. Cook 7-10 minutes, or until pork is cooked through. Deglaze pan with lemon juice.

3. Add pork mixture to pasta and broccoli. Toss with parmesan and tomatoes.

Nutrient Analysis (Amount per serving):

Calories: 748
Protein: 44 gm
Fat: 23 gm
Saturated Fat: 8 gm
Cholesterol: 88 mg
Carbohydrates: 67 gm
Fiber: 10 gm
Sodium: 227 mg

Recipe notes: If you can’t find a vegetable spaghetti, you could use all whole wheat. My mom made a similar dish to this growing up and always used spinach linguine.

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Q&A: Meat and cholesterol

Q:  My cholesterol is a little high but my doctor isn’t too worried yet. We’re eating some vegetarian meals several times a week now. We were wondering if pork is any better than beef, comparatively speaking?

A:   Thank you so much for the question.  It is great that you are being proactive about your health.

Many people think that to lower your blood cholesterol you should decrease the amount of cholesterol in your diet.  While this can help, you should focus more on the amount of saturated fat in your diet, since that actually contributes more to high blood cholesterol than dietary cholesterol.

For healthy adults, the Dietary Guidelines for Americans recommendation is to consume less than 10% of your calories from saturated fat (about 22 g for a 2,000 calorie diet) and less than 300 mg of cholesterol each day.  If you want to lower your cholesterol, the National Institutes of Health recommend that you consume less than 7% of your calories from saturated fat (about 15 g for a 2,000 calorie diet) and less than 200 mg of cholesterol daily.

With that in mind, here are the amounts of fat, saturated fat, and cholesterol in a three ounce serving of several meat products: 

Food (3 oz serving)

      Fat (g)

   Saturated Fat (g)

    Cholesterol (mg)

Beef tenderloin (trimmed of fat)

7

2.7

70

Ground beef (95/5)

6

3

76

Pork loin chop (trimmed of fat)

5

1.8

61

Chicken breast (no skin)

3

.9

72

Salmon

4.5

.8

47

Bison

2

.8

70

As you can see, beef has the most saturated fat of the meats listed, even when you choose lean cuts.  Pork does have a bit less, making it is a slightly better choice, but there are even better choices out there.  Bison is much leaner than beef and has a fairly similar taste.  However, it can be fairly expensive and difficult to find.  Chicken and salmon are also excellent choices — both are low in saturated fat and generally available.

I hope that helps.  Thanks again for the question!

Have any nutrition questions? Need help with meal planning or a special dietary need? Send your questions to me at kimberlykmarsh(at)gmail(dot)com, and I will answer them in upcoming posts!

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