EATING FOR LIFE

Savory pork roast fits your diet but tastes as if it’s from a corner bistro

Updated: 2013-10-16T01:45:59Z

By JILL WENDHOLT SILVA

The Kansas City Star

When the crackle of fall leaves is underfoot, it will be time to dust off the slow cooker. Put this on your list to try:

The Star’s Sage Pork Roast With White Beans allows you to show off the best attributes of this handy kitchen appliance. Lean pork loin roast is cooked and served in a savory stew of Great White Northern beans, diced no-salt tomatoes, onions and carrots seasoned with sage. The result: a hearty dish that fits in your diet but still looks and tastes like you ordered it from the corner bistro.

•  Cooking tips: Slow cookers are ideal for cooking small roasts in the 1 1/2- to 3-pound range. Pork loin roast is naturally lean, so when using a slow cooker, the roast will be very tender when cooked about 6 to 7 hours on the low setting. If you extend the cooking time to 8 to 10 hours or more, it may become overcooked and dry.

Dry minced garlic is available in the spice section of the grocery store and is coarser than garlic powder. It is the preferred form of garlic when slow cooking since it imparts a garlic flavor without fading; fresh garlic or finely ground garlic powder do not offer the same results. Add fresh herbs as a garnish for added flavor and eye appeal.

Sage Pork Roast With White Beans

Makes 6 servings

1 onion, chopped

1 carrot, chopped

1 boneless pork loin roast, trimmed of fat, about 1 1/2 pounds

1 tablespoon reduced-sodium soy sauce

2 teaspoons olive oil

2 teaspoons dry minced garlic

1 teaspoon rubbed sage

1/4 teaspoon pepper

2 (15.8-ounce) cans reduced-sodium Great Northern beans, rinsed and drained

1 (14.5-ounce) can no-salt-added diced tomatoes, with juice

2 tablespoons minced fresh sage, plus more sage leaves for garnish

1 teaspoon fresh squeezed lemon juice

Place onions and carrots in a medium-sized (4 to 5-quart) slow cooker. Place roast on top of onions and carrots. Combine soy sauce and olive oil and brush over roast, turning to coat the roast evenly. Sprinkle garlic, rubbed sage and pepper over the top of the roast. Pour beans around roast and pour tomatoes over all. Cover and cook on the low setting 6 to 7 hours.

To serve, remove roast and cover it with aluminum foil; allow to stand 5 to 10 minutes. Stir minced fresh sage and lemon juice into beans. Spoon bean mixture into a deep platter. Slice roast and arrange on top of beans. Garnish with fresh sage leaves.

Per serving: 341 calories (19 percent from fat), 7 grams total fat (2 grams saturated), 51 milligrams cholesterol, 37 grams carbohydrates, 32 grams protein, 160 milligrams sodium, 9 grams dietary fiber.

Recipe developed exclusively for The Star by professional home economists Kathryn Moore and Roxanne Wyss. To reach Jill Wendholt Silva, The Star’s food editor and restaurant critic, call 816-234-4347, send email to jsilva@kcstar.com or follow her on Facebook. Follower her on Twitter: @kcstarfood and @chowtownkc.

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