Pulled Pork with Amercian Style Coleslaw

Every year this weekend kicks off the holiday BBQ season.  To get ready, I am experimenting with some classic menus that won’t make you feel guilty.  Tonight we had pulled pork and coleslaw sandwiches.

One of the reasons I love serving this to company is because it is better if made a day or two before the BBQ.  The coleslaw should be made at least 24 hour in advance and kept cold until ready to serve.  The longer it sits in the refrigerator, the better it gets.  The pulled pork can definitely be made the day before and heated up and served in a crock pot.  So if you are looking for hassle free cooking the day of your party, this is a great menu.

The family loved it (even if it was 60 degrees and cloudy) and was asking for seconds.

Enjoy!

American Style Coleslaw

Pulled Pork with Amercian Style Coleslaw

Serves 8

Prep Time: 10 minutes

Refrigerate overnight

Estimated Values per Serving:

Calories: 55                           Fat: 2 grams

Ingredients:

½ cup low fat mayonnaise

¼ cup skim milk

2 tablespoons sugar

2 tablespoons white vinegar

½ teaspoon pepper

½ teaspoon onion powder

1 teaspoon celery seed

¼ teaspoon salt

1 scallion – chopped

4 cups shredded cabbage

1 cup shredded carrot

Directions:

1. In a large mixing bowl, whisk together mayonnaise, milk, sugar, vinegar, pepper, onion powder, celery seed, and salt.
2. Add shredded cabbage, carrot and scallion and toss.
3. Refrigerate overnight or for several days and serve cold.

Pulled Pork

Serves 8

Pre heat oven 250^o

Prep Time: 5 minutes

Bake Time: 4 – 5 hours

Cook time: 30 minutes

Estimated Values per Serving:

Calories: 200                        Fat: 5 grams

Pork Loin Rub Ingredients:

2 pounds boneless pork loin

1 teaspoon finely ground black pepper

2 teaspoons ground oregano

1 tablespoon paprika

1 teaspoon onion powder

1 teaspoon thyme

¼ teaspoon cayenne pepper

Directions:

1. Trim any excess fat from pork and set aside.
2. To make the rub, combine all the ingredients. Rub over the surface of the pork loin to coat.
3. Place pork in baking pan and cover with aluminum foil.  Cook pork for about 4 – 5 hours.
4. Cool pork until you are able to handle it then shred the meat.

BBQ Sauce Ingredients:

1 cup strong coffee

1 jar (12 ounces) chili sauce

2 tablespoons Worcestershire sauce

2 tablespoons molasses

½ teaspoon liquid smoke

¼ cup white vinegar

1 teaspoon garlic powder

2 tablespoons chili powder

2 – 3 dashes pepper sauce (optional)

Directions:

1. Combine all ingredients in large saucepan and bring to a simmer on medium low heat.  Reduce heat and simmer for 30 minutes.
2. Add sauce to shredded pork and mix well.  Serve hot.

Advertisement

Pulled Pork Chili

Pulled Pork Chili

Serves 6

Preheat oven 300^o

Prep Time: 15 minutes

Cook Time: 4 hours

Estimated values per serving:

Calories = 400                      Fat = 5 grams                        Points: 5

Ingredients:

1 pound boneless pork loin

1 teaspoon paprika

1 tablespoon + 1 teaspoon chili powder

½ teaspoon black pepper

½ teaspoon salt

1 teaspoon thyme

1 onion– chopped

1 jalapeno pepper – minced

2 cloves garlic – minced

½ cup whiskey

2 (12 ounce) jars chili sauce

1 ½ cups water

1 cup chicken broth

1 teaspoon chipotle seasoning

4 small or 2 large potatoes – peeled and diced

1 (15.5 ounces) can of red kidney beans

Directions:

1. Combine paprika, 1 teaspoon chili powder, pepper, salt and thyme and rub on to pork loin.
2. Set pork in a roasting pan, cover with foil and slow cook for 3 hours.  Remove from heat and cool.  Shred pork with a fork and set aside.
3. Heat a large pot on medium heat, spray with cooking spray and add onion.  Sauté for 5 minutes until soft and browned.
4. Add jalapeno pepper and sauté for 3 minutes, add garlic and sauté for 1 minute.  Add whiskey, scraping any pieces from the bottom of the pot and cook until reduced by half.
5. Add chili sauce, water, chicken broth, 1 tablespoon of chili seasoning, chipotle seasoning, shredded pork and potatoes to the pot.  Simmer on low for about 30 minutes or until potatoes are soft.
6. Add kidney beans and simmer for 15 minutes.  Serve hot.

Home Style Roast Pork and Potatoes

Home Style Roast Pork and Potatoes

Home Style Roast Pork and Potatoes

Serves 6

Preheat oven 425^o

Prep Time: 5 minutes

Cook Time: 50 minutes

Estimated values per serving:

Calories = 375                      Fat = 7 grams                        Points: 6

Ingredients:

1 tablespoon fresh thyme + 1 teaspoon (or 1 teaspoon and ½ teaspoon)  – separated

1 teaspoon paprika

1 teaspoon onion powder

½ teaspoon salt

½ teaspoon pepper

1 ½ pounds boneless pork loin

6 small or 3 large potatoes – cut up

1 large onion – cut up

1 tablespoon olive oil

Directions:

1. Finely chop 1 tablespoon thyme and combine with paprika, onion powder, salt and pepper.  Rub spices on pork and set aside.
2. Toss together potatoes, onion and remaining 1 teaspoon thyme with 1 tablespoon olive oil.  Spray a large roasting pan with cooking spray and spoon onion and potatoes on the bottom.
3. Roast potatoes and onions for 25 minutes, stirring after 15 minutes.  Add pork loin on top and roast another 30 – 40 minutes until internal temperature reaches 165^o.
4. Remove from heat, cover pork for 10 minutes then slice and serve with roasted potatoes and onions.

Island Grilled Pork with Pineapple Chutney

Island Grilled Pork with Pineapple Chutney

Island Grilled Pork with Pineapple Chutney

Serves 6

Prep Time: 15 minutes

Cook Time: 30 minutes

Estimated Values per Serving:

Calories:  250                              Fat: 5 grams                            Points: 5

Ingredients:

2 pounds pork tenderloin

1 tablespoon jerk seasoning

1 tablespoon brown sugar

2 cloves garlic – minced

1 pineapple – cut into slices

3 shallots – minced

1 jalapeno pepper – seeded and minced

1 tablespoon fresh parsley – minced

½ teaspoon salt

Directions:

1. In a small mixing bowl, combine jerk seasoning, brown sugar and garlic.  Rub seasoning mix on pork and let marinate until  ready to grill.
2. Heat an indoor grill on high heat, spray with cooking spray  and add pineapple slices.  Grill for 3 – 5 minutes on each side.  Remove from heat and allow to cool.
3.  Heat a skillet on medium heat and spray with cooking spray.  Add shallots and sauté for about 5 minutes until tender.  Add jalapeno and sauté for another 3 minutes.  Remove from heat and add to a mixing bowl.
4. Cut cooled pineapple into small bite sized pieces and add to shallot mixture.  Add parsley and salt and toss.  Let stand at room temperature until pork is cooked.
5. Spray indoor grill again with cooking spray and heat on high.  Add pork and cook for 10 – 12 minutes on each side until cooked through (internal temperature reaches 165^o).
6. Remove pork from grill and let stand 5 minutes.  Slice pork into 12 slices and arrange on serving platter.  Spoon pineapple chutney around the pork and serve.

Pulled BBQ Chicken

I made this for my son’s birthday party last night and did not get the chance to take a picture because we were so busy getting ready.  I also did not write the exact measurements down when I was preparing hot sauce but remember the ingredients.  You may want to add a little more of this or that as you make the sauce per your own individual taste and heat level.

Happy BBQ’ing!

Pulled BBQ Chicken

Serves 10

Oven or Crock Pot

Preheat oven 300^o

Prep Time: 30 minutes

Cook Time: 3 – 4 hours

Estimated Values per Serving:

Calories: 300                        Fat: 6 grams                          Points: 6

Ingredients:

4 pounds chicken breast on the bone

1 pound chicken thighs on the bone

2 tablespoons brown sugar

2 tablespoons sweet paprika

1 teaspoon black pepper

¼ teaspoon cayenne pepper

2 teaspoons chili powder

BBQ Sauce Ingredients:

2 cloves garlic – minced

2 cups ketchup

1 jar (12-ounces) chili sauce

¼ cup water

2 tablespoons brown sugar

¼ cup molasses

½ teaspoon liquid smoke

2 teaspoons onion powder

3 – 4 dashes hot sauce

½ teaspoon powdered mustard

Directions:

1. Remove skins from chicken pieces and arrange in a baking pan.  Combine brown sugar, paprika, black pepper, cayenne pepper and chili powder and whisk until combined.  Rub on chicken pieces.
2. Cover baking pan with aluminum foil and cook for 3 – 4 hours.  Chicken will be ready when you can easily remove the meat from the bone with a fork.
3. When the chicken is done, remove from the oven and cool to room temperature.
4. While chicken is cooling, heat a sauce pot on medium heat, spray with cooking spray and add garlic.
5. Cook garlic for 1 -2 minutes until slightly browned but not crisp.  Add ketchup, chili sauce, water, brown sugar, liquid smoke, onion powder, hot sauce and mustard.  Cook until heated and bubbly.
6. Add hot sauce or other spices for taste.
7. When chicken has cooled, shred meat off the bone by holding the chicken with a fork in one hand and scraping the meat off the chicken with a fork in the other hand.  Add chicken meat to a large serving bowl, stir in hot BBQ sauce and serve.

NOTE: If you cook the pulled chicken in advance you can re-heat in the microwave, or keep it hot in a sterno or place in a slow cooker set on “warm”.

A summer tropical idea…

Caribbean Jerk Pork

With the hot weather, it’s easy to bring a taste of the tropics home.  Here is a recipe that reminds me of being in a Caribbean vacation:

Caribbean “Jerk” spiced Grilled Pork Loin

Serves 6

Prep time: 10 minutes

Grill time: 15 minutes

Estimated Values per Serving:

Calories: 150                                       Fat: 3 grams                                        Points: 3

Ingredients:

6 (5-ounce each) boneless flat iron pork loin steaks

1 tablespoon paprika

1 teaspoon salt

½ teaspoon allspice

¼ teaspoon nutmeg

½ teaspoon cinnamon

1/8 teaspoon cayenne pepper

1/8 teaspoon ground cloves

Directions:

1. Wash and pat dry the pork loin steaks.  Combine all spices and rub steaks on both sides with seasoning.
2. Cover and refrigerate overnight.
3. Heat grill on high and add pork.  Grill 7 – 10 minutes on each side until cooked to medium (165^o internal temperature).
4. Remove steaks from grill, cover for 10 minutes and serve.

NOTE: If you cannot find flat iron pork steaks, you can cut a whole pork loin into 6 5-ounce steaks.

A great rub for Barbecuing

to marinate and cook with.  The meat came out very tasty.  This rub recipe is for 5 pounds of meat but if you are cooking with a smaller amount, use some of it and the rest can be stored in an airtight container.

Rub for Meat

Ingredients:

2 tablespoons paprika

2 tablespoons chili powder

2 tablespoons brown sugar

2 tablespoons ground coffee

1 teaspoon dry mustard

1 teaspoon smoke salt

1 teaspoon coriander seed

1 teaspoon ground ginger

1 teaspoon oregano

2 teaspoons garlic powder

Directions:

1. Combine all ingredients in a bowl and rub on top of 5 pounds of pork, beef or chicken. 
2. Marinate for at least 2 hours in the refrigerator. 
3. Cook on grill until done.

Beef…It’s what was for dinner tonight.

Beef dinners can be tough because generally speaking, they are not naturally low in fat.  There are, however, cuts of beef that are leaner than most.  Keep in mind though, the leaner the cut, the tougher it can be.  So what we do is put a dry rub on the beef, let it sit for 3 – 24 hours in the refrigerator and either grill it or slow cook it.

Today there was a great sale on top round steak.  For a 3 ounce serving, this runs at about 180 calories and 7 grams of fat.  This may seem like a lot to you but considering that beef brisket runs 190 calories and 21 grams of fat for the same 3 ounces.  So you are basically getting a lot more bang for your buck by choosing the right cut.

Again, make sure that the leaner meats are marinated in either a rub or wet marinade to tenderize it.  Here is the rub we used:

1 tablespoon salt
1 tablespoon black pepper
1 tablespoon dark brown sugar
1 tablespoons paprika
¼ teaspoon cayenne pepper (or more if you like it spicy)
1 pounds top round steak

Rub on steak and allow to marinate for a minimum of 3 hours but can stay in the refrigerator overnight.  If slow cooking the beef, set oven to 250^o and cook until the internal temperature reaches 145^o for medium rare, 155^o for medium or 160^o for well done.  If grilling, set grill and cook until the beef reaches the degree of doneness to your liking (see above).