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The Honolulu Advertiser

Posted on: Wednesday, January 5, 2005

RECIPE DOCTOR
Lean meat makes sandwich healthier

By Elaine Magee

Q. I love to order barbecue pork sandwiches at a rotisserie restaurant near my house and would really like to make them at home — and less fatty for sure. Do you have any suggestions for this?

A. One of the best ways to make a lean pork cut fork tender is to cook it slowly in a slow cooker. We are going to keep the pork moist as it cooks withe beef consomme and nonalcoholic beer. This will help infuse the pork with flavor, as well. Using a lean cut of pork is the key to a lower-fat pork sandwich — that and making sure we don't add anything else high fat to it. Most bottled barbecue sauces are low in fat, so just choose one that you really like. It doesn't hurt though to check the label for the fat content.

I try to add whole grains every chance I get and using a multigrain bun for this sandwich is an easy way to do that. You may have to hunt to find a whole wheat or whole grain hamburger bun, but it's worth it.

The slow cooker makes the pork fork tender, the bottled barbecue sauce makes it easy and the combination makes it delicious.

Similar barbecue pork restaurant sandwiches contain around 540 calories, 18 grams fat, 6 grams saturated fat and 65 mg cholesterol.

BARBECUE PORK SANDWICHES

  • 1 (10 1/2-ounce) can beef consomme
  • 2/3 cup nonalcoholic or light beer
  • About 3 pounds pork loin rib center cut chops (with bone)
  • 1 (19-ounce) bottle of your favorite barbecue sauce
  • 8 multigrain hamburger or sandwich buns
  • Onion and bell pepper rings for garnish

Pour beef consomme and beer into slow cooler and turn on high.

Cut pork chops into strips about 6 inches long and 1 1/2 inches wide. Add pork strips to slow cooker. Cover and heat for about 4 hours or until meat shreds easily. Remove pork from slow cooker and shred with two forks, removing any bone pieces as you go.

Add shredded pork to a large, nonstick skillet or saucepan and stir in the bottle of barbecue sauce. Bring mixture to a gentle boil over the stove to heat through.

Spoon about 2/3 to 3/4 cup of the pork mixture onto a toasted (if desired) open bun. Garnish with onion and bell pepper rings.

Makes about eight sandwiches

• Per serving (large sandwich): 470 calories, 43 g protein, 50 g carbohydrate, 10 g fat (4 g saturated fat, 4.5 g monounsaturated fat, 1.5 g polyunsaturated fat), 75 mg cholesterol, 5 g fiber, 1,260 mg sodium (depending on your barbecue sauce). Calories from fat: 20 percent. Omega-3 fatty acids, 0.2 g. Omega-6 fatty acids, 1.3 g. Weight Watchers Points, 9.

Elaine Magee is author of "Tell Me What to Eat if I Have Diabetes," "The Flax Cookbook," "The Recipe Doctor Cookbook" and "Tell Me What to Eat if I Have Acid Reflux." Elaine's new book, "The Change of Life Diet and Cookbook," is now available in bookstores. Reach her through www.recipedoctor.com. Personal responses can't be provided. This column is distributed by Knight Ridder News Service.