Asian BBQ Pulled Pork - dummies

By Erin Palinski-Wade, Tara Gidus, Kristina LaRue

This belly-friendly Asian-inspired pork recipe — spiced with garlic, Chinese five-spice powder, and soy sauce — can be served on whole wheat slider buns topped with broccoli slaw and pickles. For variety, instead of shredding the meat, slice it and put it over a bed of steamed rice and broccoli.

Prep time: 10 minutes

Cook time: 8 hours

Yield: 6 servings

1 yellow onion, diced

1 red bell pepper, diced

1/2 cup shredded carrots

2 tablespoons low-sodium soy sauce

2 tablespoons rice vinegar

1/4 cup ketchup

1 tablespoon molasses

1 pound pork tenderloin

1/4 teaspoon Chinese five-spice powder

1 teaspoon minced garlic

1 tablespoon sesame seeds

  1. In a slow cooker, place the onions, bell pepper, and carrots.

  2. Pour in the soy sauce, vinegar, ketchup, and molasses and stir to combine.

  3. In a small bowl, combine the Chinese five-spice powder, garlic, and sesame seeds.

  4. Rub the spice mixture onto the pork and place it in the slow cooker on top of the vegetables.

  5. Cover the slow cooker and cook on low for 8 hours.

  6. Remove the meat from the slow cooker, and shred the meat into a large bowl.

  7. Strain the vegetables from the liquid and add the vegetables to the meat mixture.

  8. Moisten the meat mixture with enough of the liquid BBQ sauce mixture to coat but not overwhelm the meat.

Per serving: Calories 144 (From Fat 23); Fat 3g (Saturated 1g); Cholesterol 49mg; Sodium 343mg; Carbohydrate 13g (Dietary Fiber 2g); Protein 17g.