Pork Salad-Bar Feast
   

 

 

 

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Pork Salad-Bar Feast

  • 3 May 2016

Pork Salad Bar Feast

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 

  1. Marinate the pork in soy sauce, honey, oregano, garlic and onion for 2-24 hours in the refrigerator.
  2. 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.
  3. Have extra bowls on the side with walnuts, strawberries, crunchy chow mein noodles and other vegetables.
  4. 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.
  5. 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

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