Meat and potatoes meal can be healthy

McClatchy Newspapers

When did meat and potatoes become an edible pejorative?

Urbandictionary.com defines a meat-and-potato man as a “hick” or a “redneck” who won’t eat vegetables.

Country singer Alan Jackson proudly professes his love of well-done meat and fried taters in a ditty that includes the line: It’s just who I am/A meat and potato man.

But a meal of meat and potatoes doesn’t have to be culturally bereft, predictable or unhealthy.

The Star’s Latin-Style Pork and Potato Casserole should satisfy just about any meat-eating appetite. Lean pork and onions are browned, then slow-cooked in a broth flavored with white wine, bay leaf and red pepper flakes.

Today’s pork is 50 percent leaner than the pork of the 1950s, according to “Field Guide to Meat” by Aliza Green.

To keep lean pork chops from drying out, many cookbooks recommend brining.

But a better cooking option for anyone salt-sensitive is to cook the meat in a flavorful braising liquid.

Cooking tip

Cast iron is the perfect stovetop-to-oven cookware for this recipe. Make sure the skillet you choose has a tight-fitting lid.

LATIN-STYLE PORK AND POTATO CASSEROLE

Makes 4 servings

2 teaspoons olive oil

1 pound boneless pork chops, trimmed of visible fat

1 sweet yellow onion, thinly sliced

4 cloves garlic, minced

1‚Ñ4 teaspoon salt

1‚Ñ4 teaspoon pepper

1‚Ñ4 teaspoon crushed red pepper flakes

1 bay leaf

1 pound Yukon gold potatoes, sliced thinly

1‚Ñ4 cup white wine

1 cup reduced-sodium chicken broth

1‚Ñ2 teaspoon dried oregano leaves

Minced fresh parsley, optional, for garnish

Heat oil in a 10-inch cast-iron or oven-proof skillet over medium-high heat. Cut chops in half or as needed to make 4 equal servings. Swirl to coat pan evenly with oil. Cook pork about 3 minutes on each side or until lightly browned. Remove pork and set aside.

Add onion and cook over medium-low heat 3 minutes or until just beginning to lightly brown; stirring occasionally. Add garlic and cook 1 to 2 minutes. Place pork on top of onion. Sprinkle with salt, pepper, red pepper flakes and bay leaf.

Arrange potato slices around the outside edge of the skillet. Pour wine and broth over all. Sprinkle with oregano.

Cover tightly and bake at 375 degrees 20 to 30 minutes or until pork reaches 160 degrees on a meat thermometer and is just slightly pink inside and potatoes are tender.

Sprinkle with minced parsley just before serving.

Serve pork with vegetables with broth spooned over each serving.

Nutritional information

Per (1-cup) serving: 298 calories (29 percent from fat), 10 grams total fat (3 grams saturated), 67 milligrams cholesterol, 24 grams carbohydrates, 27 grams protein, 204 milligrams sodium, 2 grams dietary fiber.

• Recipe developed for The Star by professional home economists Kathryn Moore and Roxanne Wyss.