Dan Churchill Break out star of Master Chef Australia and Author of "Dude Food"

05/28/15 - 1:30pm - Syndicated food columnist Linda Gassenheimer, Special wine correspondent Fred Tasker and WLRN hosts Joseph Cooper and Bonnie Berman interview Dan Churchill, the break-out star of Master Chef Australia and author of Dude Food: A Guy’s Guide to Cooking Kick-Ass Food.  He also has degrees in Sports and Exercise Management and Exercise Science.  He gives tips to guys who want to cook but don’t know how to get started in the kitchen along with foods to have for a post-workout meal and how to cut calories. 

~~Dinner in Minutes~~

Sweet and Spicy Roast Pork with Hot Pepper Succotash

Quick Roast Pork with a sweet and spicy dry rub takes only minutes to make.

Hot Pepper Succotash is a spicy, quick version of an American staple that is simple to make and fun to eat.  American Indians made dishes from the corn and beans they grew side by side in their fields.  When they harvested the patch, they cooked the vegetables together and called it succotash, their word for “hodgepodge.”  It was really a meal in itself made with ham or other meat as well as vegetables.  They made it from fresh vegetables in the summer and dried ones in the winter.

Quick roast pork takes only minutes to make. The dry rub makes a sweet, spicy crust. The heat is up to you. The recipe calls for 1/8 teaspoon cayenne pepper.  Add more if you like it hot.   Be sure to preheat the broiler so it is hot when you add the pork.

Recipes

SWEET AND SPICY ROAST PORK

3/4 pound pork tenderloin

2 teaspoons ground cumin

2 teaspoons ground coriander

1/8 teaspoon cayenne pepper

2 tablespoons brown sugar

Vegetable oil spray.

Salt and freshly ground black pepper

Preheat broiler. Line a baking sheet with foil.  Remove visible fat from the pork.  Mix ground cumin, coriander, cayenne pepper and brown sugar together in a bowl.  Spray the pork on all sides with vegetable oil spray.  Roll the pork in the spice mixture, pressing the mixture into the pork. Place on the baking tray.  Broil about 6 inches from the heat for 10 minutes. Turn pork over and broil 5 minutes.  A meat thermometer should read 145 degrees.  Remove from boiler and let rest 5 minutes.  Carve and serve with the succotash. Makes 2 servings.

HOT PEPPER SUCCOTASH

1/3 cup fat free, low-salt chicken stock

1 tablespoon canola oil

1 1/2 cups frozen corn

1 1/2 cups frozen baby lima beans

3 tablespoons jalapeno pepper jelly

2 scallions, thinly sliced

Salt

Warm stock  and oil in a medium nonstick skillet over high heat.   Add the corn and beans and sauté on for 5 minutes. Reduce heat to medium high and add jelly.  Stir until jelly melts and coats vegetables.  Add scallions and salt to taste. Makes 2 servings .

Nutrition InformationSWEET AND SPICY ROAST PORK:Per serving: 264 calories (20 percent from fat), 5.9 g fat (1.5 g saturated, 2.9 g monounsaturated), 108 mg cholesterol, 36.3 g protein, 15.9 g carbohydrates,1.0 g fiber, 100 mg sodium. HOT PEPPER SUCCOTASH:Per serving: 371 calories (13 percent from fat), 5.5 g fat (0.7 g saturated, 2.7 g monounsaturated), no cholesterol, 14.0 g protein, 74.5 g carbohydrates, 10.3 g fiber, 191 mg sodium.Shopping List

To buy: 3/4 pound pork tenderloin, 1 small container ground cumin,1 small container ground coriander, 1 small container  cayenne pepper, 1 package frozen corn, 1 package frozen baby lima beans, 1 jar jalapeno pepper jelly and 1 bunch scallions.

Staples: Vegetable oil spray, fat free, low-salt chicken broth, brown sugar, salt and black peppercorns.

Helpful Hints

  • Any type of hot pepper jelly can be used for the vegetables.
  • Ground cumin, coriander and cayenne pepper are used in the spice rub. If yours are over 6 months old, they may need replacing.

Countdown:

  • Preheat broiler.
  • Make pork.
  • While pork is roasting make succotash.

Copyright © Linda Gassenheimer

Linda Gassenheimer is the author of 20 books including her newest, The Flavors of the Florida Keys and Fast and Flavorful: Great Diabetes Meals from Market to Table.  Follow Linda on Twitter: @LGassenheimer, Facebook: Linda Gassenheimer