Presents: Cooking Demonstration with Chef James Cline Tonight’s Items: Barbecued Pork loin Mashed Butternut Squash Arugula Salad

Better bites café Cooking Demo Tips: Better bites café Cooking Demo Do you love pork but worry about your waistline? Good news - a new study released by the US Department of Agriculture (USDA) reveals today’s pork is much leaner than it was fifteen years ago. Six common cuts of pork were found to be 16 percent lower in total fat and 27 percent lower in saturated fat than before. Of all the cuts of pork, the leanest cut is pork tenderloin, which is actually as lean as a skinless chicken breast. In addition to pork tenderloin, five popular cuts of pork meet label guidelines for "lean" - top loin chop and roast, center loin chop, rib chop and sirloin chop all have less fat than a skinless chicken thigh. So how do you remember which cuts to buy the next time you’re in the grocery store? When in doubt, just look for the word "loin" to help you find a lean cut. Eating pork is also a great way to get important nutrients without extra calories. A 3-ounce serving of pork tenderloin contributes only 6 percent of total calories to a 2,000-calorie diet, yet it delivers vitamins and minerals such as thiamin, niacin, vitamin B6, phosphorus, zinc and riboflavin. BBQ Pork Loin Ingredients: ¼ ea onion, sliced 2 tsp extra virgin olive oil 1# Pork Loin 1btl WF Original Barbecue sauce Directions: Preheat oven to 350 degrees F (175 degrees C). In a large skillet sauté onion in half of the oil until brown and tender. Remove from heat. In skillet, heat remaining oil to medium high and brown pork loin on both sides. Place browned pork in a baking dish, cover with WF barbecue sauce. Cover with aluminum foil and bake in the preheated oven for 20 minutes. Remove cover and bake for 15 minutes longer or until juices run clear and internal temperature reaches 155°F. Let pork rest for 5 min, slice, plate and garnish with onions. Servings: 4 – 4oz servings Notes: ________________________________________________________________________________________________________________________ Nutrition Facts Serving Size: 4oz pork loin Amount/Serving Total Fat 4 g Total Carb 0 g Calories: 163 Protein 29.6 g

Better bites café Cooking Demo Mashed Butternut Squash Notes: ________________________________________________________________________________________________________________________ Ingredients: 1ea Butternut squash, halved and seeded ½ cup water ¼ cup yogurt 1 tbls butter 1tbls Torani Brown sugar cinnamon syrup Garnish 1ea Parsley, chopped 1tsp yogurt Directions: Preheat oven to 350 degrees F (175 degrees C). Pierce butternut squash skin with a small knife and place cut-side down in a baking dish; pour in enough water for a depth of 1/2 inch. Cover dish with aluminum foil. Bake in the preheated oven until squash is tender, about 1 hour. Scoop squash into a bowl; add 1/4 cup yogurt, butter, Torani syrup, salt, and pepper. Mash mixture using a potato masher or fork until smooth. Plate and garnish with parsley and yogurt Servings: 4 – 4oz servings Nutrition Facts Serving Size: 4oz Amount/Serving Total Fat 12.3g Total Carb 21.5 g Calories: 205 Protein 1.8 g

Better bites café Cooking Demo Tips: Better bites café Cooking Demo Arugula is a dark green, peppery leaf that works equally well in salads or as a cooked green. It is available year-round, but is best when the weather is mild. Fresh arugula has long, firm, bright green leaves. Larger leaves are more peppery than small ones. Holes, tears, and yellow edges are signs that the greens are past their prime. Feta is a Greek soft white brined cheese with small or no holes, a compact touch, few cuts, and no skin. It is usually formed into large blocks, which are submerged in brine. Its flavor is tangy and salty, ranging from mild to sharp. Recent studies have shown that the skin of pears contains at least three to four times as many phenolic phytonutrients as the flesh. These phytonutrients include antioxidant, anti-inflammatory flavonoids, and potentially anti-cancer phytonutrients like cinnamic acids. The skin of the pear has also been show to contain about half of the pear's total dietary fiber. Arugula Salad Ingredients: 1cup Arugula Salad 1 oz Feta cheese ¼ ea Red onion, half-moon cut 1tbls Pecans 4 oz Pears, Sliced 1oz WF Pear and whiteVinaigrette Dressing Directions: Compose salad on plate Top with dressing Yield: 4 – 2oz servings Notes: ________________________________________________________________________________________________________________________ Nutrition Facts Serving Size: 2 oz Amount/Serving Total Fat 2 g Total Carb 10.5 g Calories: 70 Protein 2.4 g

ENJOY 10% OFF Notes: SELECT WALDEN FARMS PRODUCTS NO CALORIES, FAT, CARBS, GLUTEN OR SUGARS OF ANY KIND! Barbecue and Vinaigrette products Offer Available Sept 2016 Only