Preparation Time: 20 minutes (plus time to marinate)
Cook Time: 6 minutes
Serves: 4
INGREDIENTS
Classic Italian Dressing
1 tsp (5 mL) EACH: oregano, basil, garlic powder, onion powder
1 tsp (5 mL) mustard
2 Tbsp (30 mL) olive oil
1/2 Tbsp (8 mL) lemon juice
1 Tbsp (15 mL) balsamic vinegar
Tangy Citrus Orange Dressing
1 tsp (5 mL) honey
1/2 Tbsp (8 mL) lime juice
2 Tbsp (30 mL) orange juice
2 Tbsp (30 mL) canola oil
1/8 tsp (1 mL) lemon rind
Sesame Delight Dressing
1 Tbsp (15 mL) sesame seeds
2 Tbsp (30 mL) canola oil
1 tsp (5 mL) sesame oil
1 tsp (5 mL) honey
1 Tbsp (15 mL) rice vinegar
Pork Salad-Bar Feast
1 1b (450 g) Ontario pork leg scallopini
2 Tbsp (30 mL) sodium-reduced soy sauce
1 tsp (5 mL) honey
1 Tbsp (15 mL) oregano
1 clove garlic, minced
1/2 onion, minced
1/2 cup EACH assortment of julienned vegetables (carrots, cucumber, peppers,tomato, red onion)
1/4 cup (60 mL) walnuts
1/4 cup (60 mL) crunchy chow mein noodles
1/4 cup (60 mL) strawberries
6 cups (1500 mL) mixed greens
COOKING INSTRUCTIONS
- Marinate the pork in soy sauce, honey, oregano, garlic and onion for 2-24 hours in the refrigerator.
- Julienne an assortment of vegetables including but not limited to carrots, cucumber, peppers, tomato and red onion. Arrange the vegetables in an attractive manner, in separate bowls, or on a serving tray, so that your guests can pick which toppings they would like to use.
- Have extra bowls on the side with walnuts, strawberries, crunchy chow mein noodles and other vegetables.
- Prepare each of the separate dressings by placing the ingredients in a small plastic container and shaking it for 30 seconds until the oil and vinegar are no longer separated.
- Grill or pan fry the pork over medium-high heat, around 3 minutes on each side or until an internal temperature of 160°F (71°C) has been reached.
Allow your guests to assemble their own salad. Encourage them to make it as colourful as possible using a variety of vegetables.
Healthy Salad Combination Ideas with Nutrition Facts - approved by the Heart and Stroke Foundation's Registered Dietitians.
Classic Italian Salad:
Combine 1/4 pork + 1 1/2 cups mixed greens + 1 Tbsp Tangy Citrus Orange Dressing + 1/8 cup onions + 1 Tbsp walnuts + 2 strawberries, sliced.
Per serving: 337 calories; 39 g protein; 15 g fat (2 g saturated fat; 0 g trans fat; 92 mg cholesterol); 18 g carbohydrate (5 g fibre; 6 g sugars; 3 g added sugars); 341 mg sodium; 764 mg potassium
Tangy Citrus Orange Salad:
Combine 1/4 pork + 1 1/2 cups mixed greens + 1 Tbsp Tangy Citrus Orange Dressing + 1/8 cup onions + 1 Tbsp walnuts + 2 strawberries, sliced.
Per serving: 337 calories; 39 g protein; 15 g fat (2 g saturated fat; 0 g trans fat; 92 mg cholesterol); 18 g carbohydrate (5 g fibre; 6 g sugars; 3 g added sugars); 341 mg sodium; 764 mg potassium
Sesame Delight Salad:
Combine 1/4 pork + 1 1/2 cups mixed greens + 1 Tbsp Sesame Delight Dressing + 1/8 cup EACH onion, pepper, carrot + 2 Tbsp crunchy chow mein noodles.
Per serving: 306 calories; 37 g protein; 11 g fat (2 g saturated fat; 0 g trans fat; 92 mg cholesterol); 17 g carbohydrate (4 g fibre; 6 g sugars; 3 g added sugars); 351 mg sodium; 756 mg potassium