Barbecued pork is perfect for the waning days of summer.
A blend of spices and peanuts rubbed into the meat forms a crust that is a great alternative to a marinade. This easy dry rub adds flavor in minutes.
The pork can be barbecued or broiled. If you barbecue, heat one section of the grill and place the pork over the unheated section so it cooks indirectly – that is, away from the direct heat.
Doctor up a deli potato salad and open a bag of washed, ready-to-eat greens to complete your quick and tasty dinner.
This meal contains 488 calories per serving with 36 percent of calories from fat.
Peanut Rub Barbecued Pork
Vegetable oil spray
20 dry roasted, unsalted peanuts (will make 2 tablespoons ground peanuts)
1 tablespoon ground coriander
1 tablespoon brown sugar
1/8 teaspoon salt
1/8 teaspoon cayenne pepper
3/4 pound pork tenderloin
Heat one side of grill or turn on broiler. If using broiler, line a baking tray with foil. Spray with vegetable oil.
Chop peanuts in a food processor and add coriander, brown sugar, salt and cayenne pepper. Blend.
Remove visible fat from pork tenderloin. Butterfly the pork (cut almost through lengthwise and open it like a book). Rub pork with the spice mixture on both sides, pressing the mixture into the meat.
Place on heated grill away from direct heat for 15 minutes, turning after 7 minutes, or place on lined baking tray and broil 6 inches from heat for the same amount of time. Pork is done when a meat thermometer reaches 145 degrees. Carve and serve.
Nutrition per serving: 289 calories (32 percent from fat), 10.3 grams fat (2.1 grams saturated, 5.1 grams monounsaturated), 108 milligrams cholesterol, 38.2 grams protein, 10.8 grams carbohydrates, 2 grams fiber, 241 milligrams sodium.
1 cup plain deli potato salad
1 cup red bell pepper cut into cubes
1 cup sliced celery
2 scallions, sliced (about 1/4 cup)
Salt and freshly ground pepper
Place potato salad in a bowl and add bell pepper and celery. Toss well. Taste for seasoning and add salt and pepper to taste if necessary. Sprinkle scallions on top.
Yield: 2 servings
Nutrition per serving: 199 calories (40 percent from fat), 8.9 grams fat (1.5 grams saturated, 2.4 grams monounsaturated), 86 milligrams cholesterol, 3.6 grams protein, 26.9 grams carbohydrates, 4.4 grams fiber, 525 milligrams sodium.