Recipes: A Pig in the Poke

the recipes

february 2001

A Pig in the Poke

Dry-Rubbed Barbecue Pork Loin

(makes 12 servings)

Dry Rub
1	teaspoon (5 ml) chili powder
1	teaspoon (5 ml) light brown sugar
1/2	teaspoon (2.5 ml) garlic powder
1/2	teaspoon (2.5 ml) paprika
1/4	teaspoon (1.25 ml) lemon pepper seasoning
1/4	teaspoon (1.25 ml) dry mustard
1/4	teaspoon (1.25 ml) crushed dried thyme
1/8	teaspoon (.06 ml) ground ginger

1	3-pound (1440 g) boneless pork loin roast, trimmed of all fat
1/2	cup (120 ml) water
1/2	teaspoon (2.5 ml) liquid smoke
Barbecue Sauce
1	cup (240 g) ketchup
1	small yellow onion, minced
2	large cloves garlic, minced
2	tablespoons (25 g) light brown sugar
2	tablespoons (30 ml) cider vinegar
2	tablespoons (30 ml) Worcestershire sauce
1/2	tablespoon (7.5 ml) dry mustard
1	teaspoon (5 ml) chili powder
1	teaspoon (5 ml) prepared horseradish
1/4	teaspoon (1.25 ml) freshly ground black pepper
1/4	teaspoon (1.25 ml) crushed dried thyme
1/8	teaspoon (0.6 ml) crushed dried rosemary

12	poppy seed Kaiser rolls, split and toasted

In a small bowl, combine the dry rub ingredients. Rub into both sides of the pork roast.
Place a wire rack in the bottom of a 3 1/2-quart (3 1/2 l) or larger crockery slow-cooker. Combine water and liquid smoke. Pour into slow-cooker. Place the pork roast on the wire rack. If necessary, cut pork into 2 pieces to fit. Cover and cook on LOW for 8 to 10 hours, or on HIGH for 4 to 5 hours.
About 1 hour before serving, combine barbecue sauce ingredients in a medium saucepan. Place over medium-high heat. Bring to a simmer and cook, stirring occasionally, for 30 minutes.
Lift pork roast from slow-cooker and let stand for 20 minutes. Using tongs, remove metal rack and discard any pan drippings.
Shred and chop the pork roast. Return pork to slow-cooker and cover with sauce. Stir well to combine. If cooking on HIGH, change setting to LOW. Cover and cook for another 30 minutes.
To serve, spoon about 4 ounces (20 g) of the shredded pork and sauce onto the bottom of each roll. Top with second half of roll and serve at once.

Per serving:	373 calories (31% calories from fat), 31 g protein, 10 g total fat (2.6 g saturated fat, 40 g carbohydrates, 2 g dietary fiber, 67 mg cholesterol, 666 mg potassium, 654 mg sodium*
Diabetic exchanges:	3 lean protein, 2 1/2 carbohydrate (bread/starch)

*If on a low sodium diet, use low-sodium ketchup.

Garlicky and Sweet Coleslaw

(makes 12 servings)

8	cups (560 g) shredded green cabbage
1	medium fennel bulb, trimmed, bulb shredded, and leaves chopped
2	large carrots, shredded
2	large cloves garlic, peeled
1	teaspoon (5 ml) salt
1	cup (228 g) plain low-fat yogurt
1/4	cup (60 g) low-fat mayonnaise
1/3	cup (160 ml) frozen pineapple juice concentrate, thawed
1	tablespoon + 1 teaspoon (20 ml) cider vinegar
	freshly ground black pepper
	chopped fresh parsley for garnish (optional)

In a large bowl, combine cabbage, fennel, and carrots.
In a medium bowl, using a fork or the side of a chef's knife, mash garlic with salt to form a smooth paste. Stir in yogurt, mayonnaise, pineapple juice concentrate, and vinegar until well blended.
Spoon over cabbage mixture and toss to coat. Add pepper to taste, stirring until well mixed. If using, garnish with parsley.
Serve at room temperature or chilled.

Per serving:	59 calories (12% calories from fat), 2 g protein, 1 g total fat (0.2 g saturated fat), 12 g carbohydrates, 2 g dietary fiber, 1 mg cholesterol, 324 mg potassium, 2778 mg sodium
Diabetic exchanges:	1 carbohydrate ( 1/2 fruit, 1 vegetable)

Legal

Recipes/Articles

All recipes and articles on this site are protected by United States Copyright Laws. This means that you may make a copy of any recipe and/or article for personal, non-commercial use only, provided our copyright notice is prominently displayed on your copy. HOWEVER, you may not download the recipes and/or articles to distribute, republish, post, or transmit for your own commercial purposes without prior written consent by Diabetic-Lifestyle.