Kale and Blueberry Rack of Pork Recipe | Ontario Pork

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Kale and Blueberry Rack of Pork

Kale and Blueberry Rack of Pork
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Serves 6

Prep Time:
25 minutes

Cooking Time:
1 hour, 30 minutes


  • 1 (1.5 lb) (680 g) Ontario pork rib roast
  • 1/4 cup (60 mL) wild rice
  • 3/4 cup (180) sodium-reduced vegetable broth
  • 1 Tbsp (15 mL) oil
  • 1 cup (250 mL) kale, chopped
  • 1 clove garlic, minced
  • 1/2 onion, minced
  • 1/2 cup (125 mL) frozen blueberries
  • 1/2 tsp (2 mL) balsamic vinegar
  • 2 Tbsp (30 mL) grainy mustard

Blueberry Balsamic Reduction:

  • 1 cup (250 mL) frozen blueberries
  • 1 Tbsp (15 mL) sodium-reduced soy sauce
  • 1/2 Tbsp (8 mL) balsamic vinegar

Cooking Instructions:

  1. Preheat the oven to 325°F (163°C).
  2. Place 1/4 cup of wild rice in a small sauce pan with 3/4 cup of sodium-reduced vegetable broth. Bring to a boil, then cover and reduce to low for 15 minutes. Take off the heat and let sit for an additional 10 minutes covered.
  3. While the rice is cooking, butterfly your rib roast of pork and trim off visible fat.
  4. In a medium frying pan, add oil and sauté the kale, garlic and onion for 5 minutes until the kale wilts. Mix in rice, blueberries and balsamic vinegar. Stuff rib roast with the kale stuffing and tie to secure. Glaze the outside of the roast with mustard, leaving the tips clean.
  5. Roast in the oven for 20-25 minutes per lb, or approximately 1 1/2-2 hours. The roast will be done when it has reached an internal temperature of 155°F (69°C) and then is tented for 10 minutes.

Blueberry Balsamic Reduction 

  1. Place ingredients in a sauce pan over medium-high heat. Boil for 5 minutes or until desired consistency is reached. 
  2. Drizzle blueberry balsamic reduction over the top of roasted pork.
Nutritional Information
Kale and Blueberry Rack of Pork
1/6 of recipe
Protein 20g
Calories 162
Fat 5g
  Saturated 1g
  Monounsaturated 3g
  Polyunsaturated 1g
Cholesterol 43mg
Sodium 313mg
Carbohydrate 10g
Fibre 2g

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