October is National Pork Month

Known as "the other white meat," pork got a bad rap for decades. Cook it until it's completely done and it's dry as a bone. Leave it a bit pink in the middle and you'll die of food poisoning. It has too much fat and it's bad for you.

Whatever. A lot has changed in the past 10 years or so.

America's pig farmers have worked closely with their teams of pig health professionals reviewing and researching what pigs eat and how they are raised and bred to develop leaner, higher quality pork foods that people continue to prefer, according to the National Pork Board. Because of this dedication to quality and continuous improvement, it comes as no surprise that pork has consistently been the number one protein enjoyed worldwide.

Pork has many beneficial qualities that make it easy to incorporate into a balanced menu. The variety of options range from decadent and flavorful to lean and nutrient-rich cuts that are affordable, easy to make and enjoyable to people of all ages.

Today's pork compares favorably to other protein sources in regard to fat, calories, and cholesterol. In addition to providing protein, pork also provides many other important vitamins and minerals, including some that are under consumed according to current recommendations.

The board lists eight cuts of pork that meet the USDA guidelines for "lean," with less than 10 grams fat, 4.5 grams saturated fat and 95 milligrams of cholesterol per serving. Any cuts from the loin - like pork chops and pork roast - are leaner than skinless chicken thigh, according to USDA data. Pork steaks or roasts from the leg ("fresh ham") are also lean choices and pork tenderloin is as lean as skinless chicken breast and meets the government definition of "extra lean."

Finding the correct pork cooking temperature is the final step in plating a perfectly juicy, tender cut of meat. Pork today is very lean, making it important to not overcook and follow the recommended pork cooking temperature. According to the Pork Board, The safe internal pork cooking temperature for fresh cuts is 145 degrees F.

To check doneness properly, use a digital cooking thermometer to measure the temperature

at the thickest part of the cut without touching any bone. Once you have reached the desired internal temperature, remove from heat and let it rest for three minutes.

Fresh cut muscle meats such as pork chops, pork roasts, pork loin and tenderloin, should measure at 145 degrees F, ensuring the maximum amount of flavor. Following these pork cooking temperature guidelines will not only result in a safe eating experience, but also preserve the quality of your meat for a juicy, tender, delicious meal.

Looking for something new to eat during your next get-together? Try these Italian Pork Melts. They're easy to prepare so you won't leave your guests waiting to eat.

Italian Pork Melts

1 pound boneless pork roast, sliced into stir-fry strips (see note)

2 teaspoons olive oil

1/2 cup reduced-fat mayonnaise

4 6-inch submarine sandwich rolls, split

2/3 cup prepared pesto sauce

2 whole roasted red peppers, drained and halved

4 1-ounce slices part-skim mozzarella cheese

Note: Twelve ounces of thinly sliced leftover cooked pork roast can be substituted for uncooked pork. If using leftover roast, delete oil in recipe.

Heat oil in large nonstick skillet over medium-high heat; add pork strips to pan and brown nicely, stir-frying, remove from heat.

While pork cooks, spread mayonnaise on bottom half of rolls; spread pesto on top half of rolls. Broil briefly just to lightly brown. Divide pork strips onto four roll halves, top with pepper pieces and a slice of cheese. Broil just until cheese is bubbly. Top with remaining half of rolls.

Makes 4 servings.

Nutritional information per serving: 770 calories; 47 g fat (15 g saturated); 47 protein; 1070 mg sodium; 90 mg cholesterol; 42 g carbohydrates

Recipe from: National Pork Board

For the perfect combination of flavors, try these tenderloin medallions paired with the sweet taste of apples. Serve with hot couscous and steamed broccoli.

Braised Pork Medallions with Apples

1 whole pork tenderloin, sliced into 8 pieces

1/2 teaspoon ground black pepper

1 teaspoon pumpkin pie spice

1 teaspoon vegetable oil

1 small onion, chopped

1 large apple, cored, coarsely chopped

1/2 cup apple cider

Season medallions on both sides with pepper and pumpkin pie spice. Heat oil in a large nonstick skillet over medium-high heat; brown pork on both sides, remove from pan and reserve.

Add onion and apples to skillet, sauté until soft. Add apple cider to skillet, heat to a simmer. Return pork medallions to pan, cover and simmer for 5 minutes.

Makes 4 servings.

Nutrition information per serving: 196 calories; 25 g protein; 6 g fat (2 g saturated; 56 mg sodium; 75 mg cholesterol; 14 g carbohydrates; 2 g fiber.

Recipe from: National Pork Board

Smothered with sautéed peppers, these cornmeal-dusted and fried pork cutlets go country-fried steak one better. Serve with vinegar coleslaw and mashed potatoes.

Country-Fried Pork & Peppers

4 boneless pork rib end chops, 3/4-inch thick

6 tablespoons cornmeal

4 tablespoons flour

1 teaspoon paprika

1/2 teaspoon garlic salt

1/2 teaspoon onion powder

1/4 teaspoon ground black pepper

1/4 teaspoon cumin

1 tablespoon olive oil

1 medium green bell pepper, cut in strips

1 medium sweet red bell pepper, cut in strips

Pound pork to 1/4-inch thickness. Blend well the cornmeal, flour, paprika, garlic salt, onion powder, pepper and cumin. Dip pork in water; allow excess water to drip off. Coat with cornmeal mixture on both sides.

In large skillet heat olive oil. Cook pork over medium heat for 4 minutes. Turn over and add pepper strips to skillet. Cook 4 more minutes or until pork is nicely browned and just slightly pink in the center.

Remove pork from skillet. Cook peppers 1-2 minutes more if necessary until tender. Serve pork with peppers.

Makes 4 servings.

Nutrition information per serving: 260 calories; 24 g protein; 10 g fat (2 g saturated); 270 mg sodium; 65 mg cholesterol; 0 g fiber; 19 g carbohydrates.

Recipe from: National Pork Board/www.theotherwhitemeat.com

Basically a braised piece of meat, this roast is easy to prepare whether in a slow cooker or in the oven. When prepared in the slow cooker, the roast doesn't need to be marinated in advance because the meat marinates during the all-day cooking time. But for ease of prep in the morning, it's helpful to make the marinade the night before.

Sesame Pork Roast

2 tablespoons sesame seeds

3 or 4 green onions, sliced (about 1/4 cup)

1/2 cup ketchup

1/4 cup soy sauce

2 tablespoons ground ginger

2 tablespoons molasses (any type)

2 teaspoons salt

1/2 teaspoons curry powder

1/2 teaspoons black pepper

1 cup water

2 tablespoons red wine vinegar

4 pounds pork shoulder roast

3 tablespoons flour for gravy, if desired

Toast sesame seeds in a dry frying pan over medium heat until fragrant and slightly browned, stirring occasionally.

Place seeds in a bowl with the green onions, ketchup, soy sauce, ginger, molasses, salt, curry powder, black pepper, 1 cup water and wine vinegar; stir to mix thoroughly. Place meat in a large bowl and pour the marinade over the meat. If you are not using a slow cooker, marinate the roast, covered and in the refrigerator, for 2 to 3 hours or overnight.

To prepare in a slow cooker: Place meat and marinade in the slow cooker, cover, and cook on low for 8 to 9 hours or on high for about 3 hours. When done, the meat should be falling apart tender, easy to pull apart with a fork.

To prepare in the oven: Place the meat and marinade in a covered casserole dish, and let it cook at 300 degrees for about 3 hours, or until the meat is very tender.

To serve: Place meat over noodles, rice or mashed potatoes, along with pan juices or with gravy made from the juices. Or pull the meat apart and serve on buns for a variation on pulled pork sandwiches.

To make gravy: Pour pan juices into a 2-cup measure. Skim off fat, returning 2 tablespoons of the fat to a pan. If the pan juices do not equal 2 cups, add enough water to reach the 2-cup measure.

Whisk 3 tablespoons flour into the fat in the pan and cook over medium heat on the stovetop until bubbly. Slowly stir in pan juices and cook until gravy thickens, stirring constantly.

Makes 6 servings.

Recipe from: "Come One, Come All/ Easy Entertaining With Seasonal Menus" by Lee Svitak Dean

Terri Hahn of Osceola has worked in food media for more than 30 years and has won numerous state and national awards for her writing. Email her at [email protected]