Millions of people across the world are shunning meat, and turning towards a complete vegetarian diet. There are many reasons that are pushing people to become vegetarians. For many people, it is the conviction that meat causes many chronic illnesses including hypertension, cancer, and cardiovascular events. Research has also shown that vegetables have a significantly higher nutritional profile than meat.
In addition, several religions preach against the consumption of meat amongst their members. Other reasons people become vegetarians include a genuine concern for the animals’ welfare, as well as a concerted effort in taking care of our scarce environmental resources.
Despite the popularity of vegetarianism in this current age, it is important to point out that meat contains several nutritional elements that may not be as abundant in vegetables. A lack of certain nutrients that are mostly found in animal products can result in nutritional deficiencies and illness. It is thus imperative for people to focus on having a balanced diet where they can derive the benefits of eating both meat and plants.
Furthermore, when it comes to consumption of meat, moderation is essential. Avoid over-consumption of meat products in order to steer clear of chronic illnesses. It is also important to point out that unprocessed and lean meat products are the healthiest choices when it comes to meat selection.
The following are some of the health benefits of meat, according to science, as well as some tasty meat recipes.
1. Meat is good for muscle health
Research has shown that meat is an excellent source of proteins that have important biological value (1). Meat contains high quality protein whose deficiency can result in the constant reduction of skeletal muscle, otherwise known as sarcopenia (1).
Scientists have proven that meat is an important source of iron, whose deficiency results in hampered muscle metabolism (2).
Meat is also a rich source of zinc, which is essential for muscle growth and repair, and the building of muscle mass (3).
Meat is also considered a source of omega 3 fatty acids, which studies indicate are essential for proper skeletal muscle health (4).
Research also shows that meat contains magnesium, a mineral that is paramount in maintaining normal muscle function (5).
Meat is also the main source of a lesser-known nutrient referred to as creatine, which helps improve the metabolism of skeletal muscle thereby helping improve performance (6).
Other studies have shown that creatine helps improve the muscle strength and mass of individuals suffering from chronic obstructive pulmonary disease leading to improved health outcome (7).
Some studies also found that low levels of creatine in muscle cells were a major contributor to muscular dystrophy, and consequent muscle weakness (7). This connection could pave the way for scientists to use the amino acid to treat incidences of muscular dystrophy.
Bottom Line: Meat is a rich source of creatine, magnesium, zinc, omega 3 fatty acids, high quality protein, and iron, all of which play a significant role in promoting the health and proper functioning of our muscles.
2. Meat is important for bone health
Meat contains several amino acids that include lysine, whose increased intake results in an increase in bone mineral density especially in pre and postmenopausal women, thereby decreasing the risk of osteoporosis (8).
Lysine is also crucial when it comes to proper growth and maintenance of both connective tissue and bones (9). This is because it aids in the absorption of calcium as well as in the formation of collagen.
Meat is also an important source of the amino acid methionine, which studies show enhances the natural strength of bones, reduces bone loss, and improves bone density (10).
Collagen is also prevalent in meat sources, and studies show that collagen plays a significant role in ectopic bone formation thereby promoting bone healing (1).
Meat also contains magnesium and studies have indicated that this mineral is crucial in maintaining the integrity of our bones and bone structures (5).
Bottom Line: Meat contains several nutrients that include methionine, lysine, collagen, and magnesium that play an integral role in promoting bone health.
3. Meat can be effective in lowering risk of cardiovascular diseases
Meat is the best source of the fatty acids, EPA, DHA, and CLA, and scientific studies have shown that these lipids are crucial in reducing the risk of individuals developing cardiovascular diseases (1).
Meat is also a rich source of the fatty acid, ALA, and conclusive research shows that this nutrient is essential in preventing ischemic heart disease (11). This is because the lipid has anti-arrhythmic effect on the body.
Studies have shown that EPA also contains antiarrhythmic and antithrombotic effects, and is highly effective against the occurrence of cardiac deaths (11).
Studies also indicate that regular consumption of EPA and DHA from meat sources leads to a significant drop in risk of myocardial infarction, as well as reduced mortality from the cardiovascular disease (11).
Meat from a variety of sources also contains trans-fatty acids, which studies show has potent protective properties against coronary heart disease development (1).
Meat also contains the amino acid lysine, which studies indicate is helpful in lowering cholesterol levels in the blood (9). High cholesterol levels are a significant risk factor for the development of cardiovascular diseases.
Meat is a rich source of vitamin B6, and several studies show that a deficiency in this nutrient is related to an increase in risk of cardiovascular diseases (12).
Meat is also one of the best sources of vitamin B12, and studies indicate that the vitamin is effective in reducing homocysteine levels in the blood thereby reducing risk of cardiovascular disease (13).
Peptides found in meat have been found to contain antithrombotic, antioxidant, as well as antihypertensive properties, all of which help in promoting cardiovascular health (1).
Magnesium is another nutrient found in meat products, and studies show its deficiency leads to increased risk of hypertension as well as other cardiovascular diseases (5).
Studies indicate that creatine, an amino acid found only in meat, can help prevent heart diseases by lowering the levels of triglycerides in individuals who may have higher than normal levels (7).
Studies also suggest that creatine can help reduce the levels of homocysteine in the blood, and as mentioned above, high levels of homocysteine is a risk factor for the development of cardiovascular diseases (7).
Bottom Line: Meat is rich in creatine, magnesium, B vitamins, omega 3 fatty acids, and lysine, which all play a part in maintaining cardiovascular health, and reducing the risk of cardiovascular disease.
4. Meat can help lower the risk of diabetes
Studies indicate that unprocessed lean meat can help stabilize blood sugar, and thus offset the development of diabetes (14). This is because of the high content of high quality protein as well as fat content found in unprocessed meats.
Meat also contain omega 3 fatty acids that play a major role in preventing and controlling type II diabetes owing to the function they play in maintaining skeletal muscle health (4). Studies have shown that maintaining optimal skeletal muscle health is of great significance when it comes to achieving glycemic control.
Meat also contains magnesium whose deficiency in the body leads to an increased risk of individuals developing type II diabetes (5).
Meat can also help in the treatment of diabetes owing to its high content of carnosine, an amino acid that has been effective in the treatment of diabetic complications (15).
Meat also contains relative amounts of vitamin B6 whose deficiency often exacerbates the risk of developing type II diabetes (12).
Meat also contains the mineral zinc that assists in blood sugar regulation by balancing the hormone insulin (3). Thus, increase in zinc intake can help bring blood sugar back under control.
Bottom Line: Meat is a rich source of zinc, carnosine, magnesium, high quality protein, and omega 3 fatty acids, which are important in blood sugar regulation as well as the prevention and management of diabetes.
5. Meat is important for pregnant mothers and fetal life
Studies have shown that the EPA, CLA, and DHA lipids found abundantly in animal meat are crucial in the proper development of visual and cognitive abilities of fetuses (1).
Scientific research has shown that a deficiency in vitamin B6, a major nutrient found in meat products, during pregnancy will result in neonatal epileptic encephalopathy, which can become fatal (12).
Meat is also a rich source of vitamin B12, and studies suggest that adequate amounts of this vitamin can help reduce the risk of neural tube defects (13).
Meat is rich in iron whose deficiency during pregnancy can result in sepsis, low birth weight of the fetus, as well as mother and/or infant mortality (2, 16).
Zinc, another important nutrient found in meat, is essential for the proper growth and development of the fetus (16, 17).
Research shows that a deficiency in magnesium, a mineral found in meat, during pregnancy can result in preeclampsia (16).
Bottom Line: Meat is rich in nutrients that ensure a healthy and safe pregnancy, as well as a healthy offspring.
6. Meat can help improve eye health
Meat contains a number of n-3 fatty acids, and studies show that a deficiency in these acids can result in loss of vision (11). Meat is particularly rich in the fatty acid, ALA, whose deficiency leads to impaired vision.
Meat also contains the omega 3 fatty acids, DHA and EPA, both of which play an integral role in vision development in infants, as well as the prevention of dry eye syndrome and macular degeneration in adults (18).
Meat is also a rich source of iron, which plays a significant role in the proper functioning of the eye (19). An imbalance of iron in the eye leads to several eye conditions such as corneal diseases.
Some meat sources contain high levels of vitamin E, which studies show provides health benefits to the eye by preventing oxidative damage in the eye (20).
Zinc, another important nutrient found in meat, is responsible for maintaining retina eye health by preventing oxidative damage, and playing a part in the formation of cell membranes in the eyes (20).
Meat is also the only known source of the amino acid, carnosine, and studies have proven that the nutrient is effective in preventing clouding of the eye lens, which normally occurs due to age (15).
Bottom Line: Meat is the only source of carnosine, and also contains other nutrients that help prevent oxidative damage in the eye, as well as promote the proper development and functioning of the eye.
7. Meat is important for brain health
As mentioned above, meat is an excellent source of the lipid ALA, which is broken down in the body to form DHA, another lipid that is a major component of the brain membranes (1). A deficiency in ALA can thus lead to impaired brain function.
Meat is also a prominent source of the fatty acid, DHA, whose deficiency has been known to increase the risk of Alzheimer’s disease (21).
Meat is also an excellent source of vitamin B3, otherwise known as niacin. This vitamin is essential for optimal brain health, and its deficiency promotes the development of sleep disorders, and Parkinson’s disease, as well as exacerbating schizophrenic symptoms (22).
Meat also contains vitamin B6, also referred to as pyridoxine. This vitamin helps in the production of neurotransmitters that include serotonin and dopamine (22). In addition, levels of the vitamin in the brain can affect sleep leading to sleep disorders.
The vitamin also controls the levels of glucose in the brain, and a deficiency can upset glucose balance in the brain (22).
Studies also indicate that deficiency in B6 in the brain significantly contributes to cognitive decline, as well as serious conditions that include dementia (22). In addition, its deficiency is a significant risk factor for stroke (12).
Autonomic dysfunction and depression are also common symptoms of a deficiency of vitamin B6 in the brain (12, 22).
Meat is also rich in vitamin B12, and several studies have shown that its intake is inversely related to ischemic stroke risk (13).
Due to its homocysteine lowering effects in the brain, vitamin B12 is effective in promoting cognitive function (13). High levels of homocysteine in the brain have been shown to increase cognitive impairment.
Additionally, studies have conclusively proven that vitamin B12 plays a positive role in reversing symptoms of delirium and cognitive impairment (13).
Scientific research also shows that a deficiency in the vitamin worsens the psychological and behavioral dementia symptoms of individuals suffering from Alzheimer’s disease (13).
Meat is also a rich source of the amino acid methionine, and scientists have found that this nutrient helps improve the symptoms of Parkinson’s disease (23).
Meat contains significant levels of iron, and several studies have shown that a deficiency in this nutrient leads to cognitive impairment, and difficulty learning (24).
Magnesium can also be found in meat products, and its deficiency results in an increased risk for stroke, Alzheimer’s disease, and migraines (5).
Meat is also the main source of carnosine, and studies prove that the amino acid helped relieve the symptoms of major brain disorders such as Parkinson’s and schizophrenia (15).
Bottom Line: Meat contains several nutrients including the likes of carnosine that promote proper brain development and guard against cognitive diseases.
8. Meat has anti-cancer nutrients
Owing to its high content of the lipid CLA, meat can help in the prevention or progression of tumors and cancers in the body (1). Studies have shown that this fatty acid contains impressive anti-carcinogenic and anti-tumor properties.
Meat is also a rich source of lysine, and studies show that it is effective in causing apoptosis of cancer cells (9, 25), reducing cancer mortality and shrinking tumors (26), as well as potent activity against bone cancers such as leukemia ( 27).
Studies have indicated that a deficiency in vitamin B6, which is abundantly found in meat, leads to an increased risk in the development of cancer (12).
Scientific research also postulates that a deficiency in vitamin B6 and B12, both found in high levels in meat, results in DNA damage thereby exacerbating cancer growth (12, 13).
In addition, some studies have shown that increased intake of these B vitamins predominantly found in meats can help reduce the risk of cervical cancer (13).
Studies also show that B12, B6, and the amino acid methionine, all found in meat, display potent activity against the development of colorectal cancer (13, 28).
The peptides contained in meat have been shown to contain anticancer properties thereby helping reduce the risk of cancer (1).
Meat also contains zinc, a powerful antioxidant and anti-inflammatory that can help prevent or slow down the progression of cancer cells (3, 29).
Carnosine, another amino acid that can only be found in meat, has been shown to increase the effectiveness of cancer treatments such as radiotherapy, as well as reduce associated side effects of chemotherapy and increase immunity of the patient (15).
Bottom Line: Meat contains several nutrients, including some of which can only be found in meat, that can help eradicate and manage cancer, as well as increase the efficiency of cancer treatments and reduce their side effects.
9. Meat can help in promoting weight loss
Meat also contains lipid isomers that studies have pointed out are efficient in preventing obesity in individuals (1).
Several studies have proven that meat is the most important source of high quality protein (1). Studies have shown that this high quality protein is effective in helping individuals lose weight.
In addition, the protein can help prevent weight gain and regain in people, as well as reduce an individual’s fat mass (1). Furthermore, this type of protein can help prevent against losing lean body mass.
In older people, studies have shown that loss of high quality protein leads to a condition known as sarcopenic obesity (1). This is a condition whereby the body converts the skeletal muscle that has been lost into fat.
This high quality protein found in meat is also responsible for increasing satiety, optimal energy consumption, as well as increased thermogenesis (30).
Additionally, meat contains methionine, an amino acid responsible for the creatine (31). Creatine is responsible for converting the body’s fat into energy thereby improving the body’s muscle to fat ratio, and encouraging weight loss.
Research also shows that tryptophan, another essential amino acid found in meat, helps reduce the cravings of carbohydrates and alcohol thus promoting weight loss, and preventing weight gain (32).
Methionine itself has also been shown to be an effective anti-obesity nutrient, and is being used in several treatments to combat obesity (31).
Bottom Line: Meat contains several nutrients in abundance that can help promote weight loss, prevent weight regain, and prevent obesity.
10. Meat contains anti-microbial nutrients
Meat is an excellent source of the amino acid lysine, which studies show is essential in combating the herpes virus, its resultant cold sores, as well as shingles, which is caused by a virus (9, 33).
Meat also contains special peptides that have been determined to contain antimicrobial properties (1).
Meat also contains relative amounts of omega 3 fatty acids, and studies show that these acids possess antibacterial properties against common disease causing bacteria that include Staphylococcus aureus (34).
Zinc, another common nutrient found in abundance in meat products, possesses antiviral properties especially the common cold (35).
Bottom Line: Meat contains omega 3 fatty acids, zinc, peptides, and lysine that possess antibacterial and antiviral properties.
11. Meat contains stress relief and anti-depressant agents
Meat is particularly rich in lysine, which several studies have shown is effective in the treatment of anxiety, including chronic anxiety (9). In addition, the amino acid can help reduce stress and depression in individuals.
Meat also contains isoleucine, valine, leucine, and phenylalanine whose deficiencies can result in the development of major depression and mood disorders in individuals (36).
Tryptophan, another amino acid found in significant amounts in meat, has been shown to improve mood, and alleviate anxiety and depression (37).
Meat is abundant in vitamin B6, and several studies have shown that a deficiency in this vitamin is positively correlated to nervousness, irritability, anxiety, and depression (12).
Meat also contains the omega 3 fatty acids, EPA and DHA, whose deficiencies have been linked to increased risk of individuals suffering from depression (38).
Bottom Line: Meat contains EPA, DHA, lysine, tryptophan, vitamin B6, and several other essential amino acids that help stabilize mood, decrease depression, anxiety, and irritability.
12. Meat can help boost the immune system
Meat is a rich source of the amino acid, threonine, which studies indicate plays an important role in antibody production thereby helping to improve the immune system (39).
Vitamin B6, also found in high quantities in meat, is essential in maintaining a healthy immune system, and its deficiency results in an impaired immune system (12).
Peptides contained in meat have been observed to have immune modulating properties thereby enhancing immune function in the body (1).
Iron is found in abundance in meat, and studies indicate that a deficiency in this nutrient can result in decreased immunity response (24).
Meat is also a rich source of zinc, whose deficiency, research shows, is responsible for impaired immunity leading to a rise in risk of infections that include diarrhea, colds, pneumonia, and malaria (3, 17).
Zinc has also been shown to improve immunity in elderly individuals as well as reducing their susceptibility to infections (29).
Bottom Line: Meat contains peptides, zinc, iron, vitamin B6 and threonine, all of which play an important role in enhancing the immune function.
13. Meat can enhance work capacity
Owing to its high content of iron, meat can help improve work capacity and performance (2). Studies show that a depletion of iron reduces physical work capacity such as voluntary activity, endurance, aerobic performance, and work productivity.
In addition, the B-vitamins contained in meat are essential for maintaining endurance as well as enhancing work capacity in individuals (40).
Zinc, another important nutrient found in meat, also plays an important role in determining overall work capacity, and its deficiency leads to diminished work capacity (41).
Studies also indicate that the omega 3 fatty acids contained in meat can help increase work and exercise capacity especially in people suffering from chronic obstructive pulmonary disease (42).
Creatine, which can only be found in meat, is known to improve work production due to its ability to improve the metabolism of the skeletal muscle (6).
The amino acid has also been shown to increase work capacity and reduce fatigue in individuals suffering from Parkinson’s disease (7). One common comorbidity of Parkinson’s is reduced muscle strength and mass, but studies now show that creatine can help improve the muscle condition of individuals suffering from this disease.
Bottom Line: Meat contains several nutrients that enhance energy production and our work capacities.
14. Meat promotes liver health
Meat contains zinc, a powerful nutrient that aids in reducing the risk of liver infection, free radical damage, as well as efficient waste management (3, 43).
The high quality protein found in meat is also essential in the proper functioning of the liver (43). These proteins are involved in the daily functioning of the liver.
As mentioned previously, meat contains EPA and DHA, which research shows can lower fat levels in the liver, as well as improve triglyceride and high density lipoprotein in the liver in patients suffering from nonalcoholic fatty liver disease (44).
Bottom Line: Meat is rich in nutrients that can help improve and sustain the health of the liver. These nutrients include omega 3 fatty acids, high quality protein, as well as zinc.
15. Meat contains nutrients that can help bolster hair growth and prevent hair loss
As mentioned previously, meat contains significant amounts of omega 3 fatty acids, which studies show can help in the prevention of hair loss (45).
Zinc, another common nutrient found in meat, is also used in the treatment of hair loss (17,45). One of the main effects of zinc deficiency is alopecia, a condition that can be reversed with increased zinc intake.
Studies also indicate that a deficiency in iron, a major nutrient found in meat products, can also result in hair loss (45).
Bottom Line: Meat contains relative amounts of iron, zinc, and omega 3 fatty acids whose deficiencies in the body increases the risk of hair loss. Thus, increased intake of these nutrients through adequate consumption of meat can help eliminate the risk.
Tasty and Healthy Meat Recipes
The following are some delicious and healthy meat recipes that you can make or yourself, family, and friends.
1. Roast Beef with Brined Green Peppercorns and Roasted Vegetables
This scrumptious meal takes 1 ½ hours to get ready with thirty minutes of this time being spent on the preparation procedure (46). The recipe will produce six servings in total.
1 ½ pound of beef roast, preferably round and trimmed of fat
A pound of sweet potatoes, cleaned and sliced into 1-inch pieces each
3 ounces of baby arugula
A pound of peeled parsnips that have been sliced into ¾ inches each
A teaspoon of honey
A pound of celery root, also cut into ¾ inch slices
1 ½ teaspoons of chopped and brined green peppercorns
A tablespoon of brine
A pound of peeled golden beets that have been cut into ¾ inch pieces
Two tablespoons of balsamic vinegar
4 garlic cloves (unpeeled)
Black pepper and salt
¼ cup of extra virgin oil
Preheat the oven to 425 degrees Celsius. Use parchment paper to line a large baking sheet and set aside. Next, place the garlic, celery, potatoes, beets and parsnips in a bowl and mix. Add three spoons of the olive oil as well as a pinch of salt as seasoning. Mix together well, and then spread the ingredients on the baking sheet. Place the baking sheet in the oven on the bottom rack, and allow the vegetables to roast for an hour.
In the meantime, pour the remainder of the olive oil in a medium skillet, and let it heat up until it shimmers. Take the beef, pour some salt over it, and then place it in the skillet. The skillet should be under medium-high heat. Turn the beef roast severally until all the sides are brown. Remove from heat and place the meat on a plate. Discard any fat left in the skillet, pour some water and let it cook as you scrape off any scotched bits. Pour the resultant juices into a bowl and set aside.
Place the meat back into the skillet, but this time set it in the oven, allowing it to roast for the next 25-30 minutes. Once it is cooked to medium rare (measure with an instant read thermometer), remove it from the oven and place it on a board. Pour some black pepper over it.
Take the garlic cloves, which are now roasted, and remove them from their skins. Mix them with the pan juices that you had placed in a bowl. Pour in the honey, vinegar, brine, and the
peppercorn into the same bowl, and add the remaining roasted vegetables. Toss well, add the arugula, and continue to toss.
Cut the roast into thin slices, and serve accompanied with the salad.
2. Lamb Skewers with a Middle Eastern Twist
This tangy twist on lamb skewers is sure to be a dinner favorite in your home. For best results, you need to marinate the lamb for at least six hours prior to cooking it (47). In addition, you can add pureed onions to the marinade to give the meat an enhanced taste. The meal (once marinated) takes a total time of 30 minutes to get ready, and this recipe can serve four individuals.
1 ¼ pounds of lamb loin (trimmed and sliced into 1-inch cubes)
1 onion cut into quarters
2 tablespoons of preferred vegetable oil
1 garlic clove (peeled)
Small amount of saffron threads
4 parsley sprigs
A tablespoon of kosher salt
½ teaspoon of lemon zest
A teaspoon of allspice (grounded)
3 tablespoons of fresh lemon juice
Preferred plain yoghurt for serving
Place the onion, lemon zest and juice, garlic, saffron threads, salt, parsley sprigs, and the grounded allspice in a blender. Puree the ingredients until the mixture is smooth. Place the blended mixture in a resealable plastic bag, and add the pieces of lamb. Seal the bag and leave it in the fridge for at least six hours.
Once the six hours are through, light up your grill, and remove the lamb pieces from the marinade. Thread the pieces onto lengthy skewers ensuring that there is some room between each cube. Pour a little oil over the lamb cubes and grill over medium-high heat. Turn the skewers once in a while until they appear lightly charred. This should take approximately five minutes. Serve the skewers with yoghurt and warm pita.
3. Rice and Turkey Meatballs
This rice and turkey meatballs’ recipe is the perfect alternative to Thanksgiving dinner (48). The recipe takes twenty-five minutes to prepare, and two hours to cook.
You are going to need ingredients for both the sauce and the meat. The following are the ingredients you will require for the meat and rice.
A pound of turkey meat, grounded, and preferably the thigh part of the turkey
A cup of long-grain rice
¼ teaspoon of oregano
3 cloves of garlic (crushed)
1 tablespoon of olive oil
¼ cup of parsley
1/8 of a teaspoon of cayenne pepper
A large egg
½ teaspoon of black pepper (grounded)
2 teaspoons of kosher salt
A teaspoon of grounded cumin
1 teaspoon of paprika (preferably smoked)
The ingredients for the sauce are as follows:
2 ½ cups of home-made tomato sauce
Salt and pepper
A cup of chicken broth
2 tablespoons of parsley
A tablespoon of sherry vinegar
1/3 cup of crème fraiche
A teaspoon of paprika
Preheat the oven 450 degrees F, and then use foil to line a baking sheet. Brush some oil on the surface of the baking sheet.
Mix the turkey, cayenne, cooked rice, paprika, cumin, garlic, egg, parsley, salt, oregano, and olive oil in a bowl. Use a small scoop to portion the mixture, and place the scooped mixture on the baking sheet one by one.
Using your slightly damp hands, turn each scoop into a meatball, and then bake in the oven for the next fifteen minutes.
Place tomato sauce and chicken broth in a saucepan, and add paprika, vinegar, and crème fraiche. Turn on the heat, and let the sauce simmer as you place the meatballs into the saucepan. Reduce the fire to low, and allow the mixture to cook until the meat is tender. This should take approximately an hour to an hour and a half. Remove from the heat, and season the mixture with pepper, salt, and parsley.
4. Baked Chicken and Bacon
This is a fun recipe that couples the smoky taste of bacon and the juiciness of chicken in a mouth-watering blend of tastes. It takes ten minutes to prepare the recipe and forty five minutes to cook (49).
4 boneless chicken breasts (halved and skinless)
¾ cup of barbeque sauce
8 slices of bacon
Preheat your oven to 175 degrees C, and then spray the cooking spray onto a sizeable baking dish.
Fry bacon in a skillet over moderate heat until it begins to crisp. Use paper towels to drain the bacon, and then wrap each chicken breast with two pieces of bacon. Place the wrapped breasts on the baking dish with the bacon ends at the bottom of the dish.
Bake the breasts in the oven for at least thirty minutes. Spread the barbeque sauce over the breasts, and then continue to bake for another ten to fifteen minutes. Serve.
5. Pork with Red Peppers
This is a dish that combines the different flavors of the red pepper, lemon garnish, garlic, and pork in an amazing, tasteful way. The dish will take three hours to cook, with thirty five minutes spent on the preparation and the rest is cook time (50).
2 pounds of pork tenderloin sliced into 1 inch thick medallions
4 peeled garlic cloves
2 red bell peppers
1 ½ teaspoons of salt
2 tablespoons of olive oil
1 cup of white wine
1 tablespoon of black peppercorns
Mash the garlic together with the olive oil, salt, and peppercorns in a mortar and pestle. Mash until the mixture becomes a smooth paste. Transfer this mixture to a bowl and set aside for later.
Use a mallet to flatten the pork medallions, and place these pieces in the large bowl with the garlic paste. Coat the pork pieces with the mixture, and allow the pork to sit in this marinade for the next 4 hours in the fridge.
Place the remaining olive oil in a skillet and allow to heat over high heat. Bring out the pork and place the pieces in the skillet. Pour in the garlic mixture as well. let the pork pieces brown, and then remove from heat.
Saute the red peppers in the skillet for approximately five minutes until they are tender. Deglaze the pan using white wine, and remove any charred bits. Lower the fire, and return the pork into the skillet. Allow to cook for 10-15 minutes.
Place the pork and the peppers on a platter, and squeeze lemon juice over them. Slice the remaining lemons into rounds and use them to garnish the pork and pepper.