Oct. 21, 2001 – Pork has long held a prominent place on the Caribbean table, yet today many people shun this meat because of fears that it's an unhealthful food.
Religious and ethical considerations aside, pork nutritionally has shaped up and slimmed down over the past few years, thanks to improved breezing and feeding practices, a revised grading system that rewards producers for leaner meat, and better trimming of external fat by the processing and retailing industries.
With the exception of spare ribs and cuts such as pig tail, snout and ears, all raw pork cuts trimmed of visible fat qualify as "lean" and contain less than 10 percent fat. Three fried chicken wings or a fast-food fried fish sandwich have over twice the fat content of a 3-ounce trimmed and grilled pork chop. Additionally, pork is a rich source of thiamin, niacin, riboflavin, B6, B12, iron, zinc and protein.
Since fat carries the sensation of flavor in foods, the best way to assure an item like low-fat pork is flavorful is to prepare it with a variety of seasonings. The marinade recipe here combines many local favorites — citrus juices, spices, pepper sauce and more. Partner this recipe with steamed rice and broccoli, and savor a trim but tasty meal.
Tropical Pork Chops
2 pounds medium-thick pork chops, trimmed of fat
1 cup orange juice
1/2 cup lime juice
1 1/2 teaspoons ground cumin
1 teaspoon chili sauce
3/4 teaspoon ground allspice
1 green bell pepper, seeded and chopped
1 onion, cut in quarters
Salt and black pepper, to taste
2 teaspoons brown sugar
1/2 teaspoon salt
Place raw pork chops in a shallow glass dish. Place orange juice, lime juice, cumin, chili sauce, allspice, bell pepper and onion in a blender or food processor. Cover and blend until smooth. Pour blended mixture over pork chops. Turn chops over so that both sides are coated with marinade. Cover dish with foil. Refrigerate at least 4 hours but no longer than 24 hours, turning chops occasionally.
Heat grill. Remove chops from the marinade, saving the marinade. Sprinkle chops with salt and black pepper to taste. Grill chops for 4 to 6 minutes on each side until thoroughly cooked.
Pour the marinade into a small saucepan. Stir in sugar and 1/2 teaspoon salt. Bring to a boil, then reduce heat. Simmer uncovered about 5 minutes, stirring occasionally, until mixture thickens slightly. Serve sauce with pork.
Makes 6 servings. Per serving: 170 calories, 10 gms fat (55 percent fat calories), 49 mg cholesterol, 63 mg sodium.
