Frank Key's Cafe supplies

Can I cook a pork roast in a convection oven (countertop)?

How would you do this?
Pork Loin to be specific

Here’s how it works: Start with a basic roast recipe then choose a country & chart a flavor course for a delicious dinner entree with a foreign accent. The roast should be at room temp before cooking. Cut off as much of the fat as possible. If necessary, tie the roast with kitchen string to form a compact mass. Just before cooking, quickly rinse the meat under cold running water & pat dry with paper towels.

Around-The-World Roast

2 TB vegetable oil
1 (3/4lb) bonelsss roast, trimmed of visible fat
Flavoring vegetables (see Around-the-world-roast chart; below)
liquids (see Around the world chart)
seasonings (see chart)

1. Heat oven to 325F.
2. In a 4-5 quart dutch oven, heat the oil over M heat. Pat the meat dry with paper towels. Add the meat to the hot oil along with flavoring vegetables. Brown the meat on all sides. Stir vegetables occasionally.
3. Add liquids & seasonings. Cover & bake for 2 1/2 to 3 hours, or until the meat is fork tender.
4. Transfer the meat to a cutting board. cover loosely with foil & let stand 10-15 min.

5. Discard any bay leaves &/or citrus peel & skim the fat from the sauce. If you like, thicken the sauce by stirring in 3 TB flour mixed with 1/4 C water (unless other wise noted on the chart!)
6. Slice the meat accross the grain & serve with the sauce.

*French
Vegetables: 1-1/2 cups thinly sliced leeks, 3/4 cup each chopped carrots and celery (with leaves), 1 tsp minced garlic
Seasonings: 1 tsp salt, 1/2 tsp each pepper and dried thyme leaves, 2 small bay leaves

Per serving: 281 cal, 30 g pro, 5 g car, 15 g fat, 100 mg chol, 412 mg sod with wine, 289 mg sod with broth.
Microwave: 254 cal, 30 g pro, 6 g car, 11 g fat, 100 mg chol, 412 mg sod with wine, 289 mg sod with broth

Italian
Vegetables: 1 cup finely chopped onion, 1 tsp minced garlic Liquids: 1 can (14 oz) Italian plum tomatoes, broken up; 1/2 cup dry Marsala wine or beef broth
Seasonings: 1/2 tsp salt (only with Marsala), 1/2 tsp each dried basil
and thyme leaves, 2 small bay leaves

Per serving: 285 cal with wine, 279 cal with broth, 30 g pro, 5 g car, 15 g fat, 100 mg chol, 338 mg sod with wine, 302 mg sod with broth.
Microwave: 255 cal, 30 g pro, 7 g car with wine, 5 g car with broth, 12 g fat, 100 mg chol, 338 mg sod with wine, 302 mg sod with broth

West African
Vegetables: 1 cup thinly sliced onion Liquids: 1 cup water mixed with 1/2 cup peanut butter, 1/3 cup lemon juice and 1/4 cup tomato paste Seasonings: 1/2 tsp each dried thyme leaves and ground red pepper

Per serving: 371 cal, 35 g pro, 7 g car, 23 g fat,100 mg chol, 261 mg sod.
Microwave: 344 cal, 35 g pro, 7 g car, 20 g fat, 100 mg chol, 261 mg sod

Eastern Mediterranean
Vegetables: 1 cup chopped onion, 1 Tbsp minced garlic Liquids: 1 cup dry red wine or beef broth mixed with 2 Tbsp tomato paste
Seasonings: 1 tsp ground cumin, 1 tsp salt (only with wine), 1/2 tsp pepper, 1/4 tsp ground cinnamon, 2 small bay leaves, peel of 1 lemon (removed with vegetable peeler), 1/2 cup each dried apricots and pitted prunes.

Per serving: 318 cal, 31 g pro, 14 g car, 15 g fat, 100 mg chol, 398 mg sod with wine, 358 mg sod with broth.
Microwave: 291 cal, 31 g pro, 15 g car, 12 g fat, 100 mg chol, 397 mg sod with wine, 358 mg sod with broth

Scandinavian
Vegetables: 1 cup thinly sliced onion Liquids: 12 oz beer or 1-1/4 cups beef broth and 2 Tbsp cider vinegar Seasonings: 2 Tbsp packed brown sugar, 2 Tbsp snipped fresh dill or 1 tsp dried dillweed, 1 tsp salt (only with beer), 1 tsp pepper, 1/2 tsp ground allspice, 2 small bay leaves

Per serving: 286 cal, 30 g pro, 7 g car with beer, 6 g car with broth, 15 g fat, 100 mg chol, 398 mg sod with beer, 377 mg sod with broth.
Microwave: 260 cal, 30 g pro, 7 g car, 11 g fat, 100 mg chol, 398 mg sod with beer, 377 mg sod with broth
Note: To thicken, stir in 1/2 cup sour cream or plain low-fat yogurt mixed with 3 Tbsp all-purpose flour.

Mexican
Vegetables: 1/2 cup chopped green onions, 1 Tbsp minced garlic Liquids: 1 cup beef broth mixed with 2 Tbsp tomato paste
Seasonings: 1/4 cup chili powder, 1/4 cup raisins, 1/2 tsp each ground red pepper and cinnamon, 1/3 tsp ground cloves

Per serving: 294 cal, 31 g pro, 7 g car, 15 g fat, 100 mg chol, 395 mg sod.
Microwave: 268 cal, 31 g pro, 8 g car, 12 g fat, 100 mg chol, 395 mg sod
Note: To thicken, stir in 1 square (1 ounce) unsweetened chocolate.

Chinese
Vegetables: White part only of 4 medium-size green onions. 2 Tbsp chopped fresh gingerroot, 1 Tbsp minced garlic. Liquids: 1 cup water, 3 Tbsp soy sauce, 2 Tbsp dry sherry wine or 1/4 cup orange juice.
Seasonings: Peel of 1 orange (removed with vegetable peeler). 1/2 tsp Szechuan peppercorns (optional)

Per serving: 270 cal, 30 g pro, 3 g car, 15 g fat, 100 mg chol, 506 mg sod.
Microwave: 244 cakm 30 g pro, 3 g car, 15 g fat, 100 mg chol, 506 mg sod.
Note: To thicken, stir in 2 Tbsp cornstarch mixed with 1/2 cup water.

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