Food Thursday: 09.27.12

It's our time together to discuss food once again.  Today happens to be a recipe day.  A few weeks ago I was watching TV and there was a BBQ show featuring all sorts of low and slow cooked meat.  I'm a sucker for tender smokey pork or brisket.  I got to thinking that I should be able to do a healthier version of pulled pork and still get that sweet and sour smokey taste, yet retain a succulent juicy mouth-feel, usually provided by the fat.  The secret for me would be the crock pot, resulting in moist porky goodness with 87% less fat than a traditional recipe.

A trip to the Coscto provided a good source of lean pork in the form of a sirloin tip pork roast.  This is branded under the Kirkland name, but made by Swift Premium and has only 100 calories per 4 oz. and 1.5g per serving as opposed to the traditional pork butt, which has 198 calories and 12g of fat in the same portion.  

I'm not a sauce snob.  I like most bottled sauces, especially Sweet Baby Ray's.  The problem with bottled sauces is often the high fructose corn syrup, preservatives and dies used.  From a caloric standpoint, my sauce below is practically identical, with around 70 calories in 2 Tbs.  I just like knowing that I made it, it tastes good and I know what's in it.  If you chose to use a bottled sauce, it will save you a little time, but I think it is worth the small amount of effort to produce your own.

Serve this on a whole grain roll with pickles, slaw and some sauce on the side.  It's one of those meals that is great for days to come, or to put on a buffet, right in the crock pot it was cooked in.

Crock Pot Pulled Pork with Coffee BBQ Sauce
serves 8

Pulled Pork Ingredients

• 1 2 lb. pork sirloin roast, cut in 4 pieces
• 1 12 oz. beer
• 2 tsp. salt
• 2 tsp. fresh ground black pepper
• 1 tsp. celery seeds
• 1 medium onion, diced

Method

• Place all ingredients in the crock pot with the pork going in last, so as not to sit directly on the bottom.  I carefully turn mine once or twice during the process, but if you left it alone, it would be fine.
• Cook on low for 6 hours or until the pork is tender and able to be easily broken apart.  Be careful not to break the pork in our braising liquid.
• Remove the pork and shred with two forks, leaving nice size strands or chunks.
• Remove your braising liquid and reserve 1/3 cup. 
• Return to the crock pot and set to warm.
• Mix the reserved liquid with your shredded pork.
• Stir in 1 cup of warm BBQ sauce, recipe below.

Coffee BBQ Sauce Ingredients

• 32 oz. no salt added tomato puree
• 2 Tbs. apple cider vinegar
• 1/4 cup strong coffee
• 1 Tbs. liquid smoke
• 1 Tbs. molasses
• 4 Tbs. honey
• 1 Tbs. allspice
• 1 Tbs. onion powder
• 1 Tbs. garlic powder
• 1 Tbs. dried oregano
• 1 Tbs. red pepper flakes
• 1 Tbs. salt

Method

• Over low heat, combine and simmer all ingredients until thickened, scraping down the sides frequently. about 40 minutes
• Store in an airtight container in the refrigerator for up to 2 months.

Nutritional info: 4 oz. serving ~ 187 calories (pork and sauce alone), 1.5 grams of fat

Cya next time,

M

What I ate Thursday and how I exercised:

Breakfast ~ Pumpkin Flax Granola w/ almond milk

Lunch ~ Leftover 1/2 stuffed pepper and some wheat spaghetti

Dinner ~ Turkey on whole grain bread, w/lite chipotle mayo, tomato and 1 thin slice of provolone and a side salad w/fig vinaigrette

Evening ~ Decaf and fat free half & half

Exercise ~ 30 minutes on the treadmill