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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. Check that the barbecue sauce you purchase is gluten-free.

 

"Dancing is my number one love. That was my first goal as a child. I would love to do stage, maybe do Chicago. I love being in front of an audience. It's so stimulating. I also love to barbecue."
-Carmen Electra, Model

The refrigerator light goes on...

This is the quick and easy pantry meal that everyone in your family will love. Choose your favorite barbecue sauce. I look for a sauce that has no more than about 50 calories for two tablespoons. The lower the sodium the better: most come in around 200 mg for two tablespoons, and low sodium versions are 50 mg. If you do use the regular versions, it's best to cut the added salt to 1/4 teaspoon.

Resting Meat (Carryover Cooking)

When cooking meats, it is important to remove them from the heat a little early.  Flank steak should be allowed to “rest“ for 5 – 10 minutes, but a larger cut needs to rest for at least 15 minutes.  

After removing meat from the oven or grill, the internal temperature of the meat continues to rise (some people call this carryover cooking).  Without the continued high temperature of the oven, the external temperature of the meat decreases, however, and the result is redistribution of the juices in the meat, making it both easier to carve as well as more succulent.

If you are cooking with an instant thermometer, figure that the internal temperature in a smaller piece of meat will increase by about 15 degrees and a larger piece by about 10 degrees while it rests.  For example, after cooking a pork tenderloin to 135°F in the oven the temperature will rise to 145 – 150°F as it rests.


 

Pantry Meals: Quick Barbecued Pork



Servings = 4 | Serving size =4 ounces pork

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3, 4, 5.

This recipe makes great leftovers especially as sandwiches.

Serve with Romano Grits or Roasted Potatoes or Plain Mashed Potatoes or Mashed Yams or Cheese Grits or Plain Mashed Potatoes - Low Sodium Version

AND

Serve with Roasted Acorn Squash or Pan Grilled Broccoli or Pan Grilled Asparagus or Herbed Zucchini or Green Beans with Red Onion or Maple Sweetened Collard Greens or Cole Slaw

2 tsp olive oil
1 lb pork tenderloin (whole)
1/2 cup low sodium barbecue sauce
2 cups water
1/2 tsp salt
fresh ground black pepper (to taste)

Place the olive oil in a large non-stick skillet over medium high heat. When the pan is hot add the pork tenderloin.

Turn to sear on each side about every two minutes.

Add the barbecue sauce and turn to coat the pork well. Add the water, salt and pepper.

Reduce the heat to low and cover the pan. Cook for about 10 minutes and remove the lid. While it is cooking turn the pork about every 5 minutes.

Remove the lid and increase the heat to medium high. Cook for about 5 minutes turning frequently. Remove the pork to a cutting board to rest.

Increase the heat and reduce the sauce until there is about 2/3 cup.

Slice the pork and serve topped with the sauce.

Nutrition Facts

Serving size = 4 ounces pork

Servings = 4

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Amount Per Serving

Calories 179 Calories from Fat 33
  % Daily Value
Total Fat 4g 6%
    Saturated Fat 1g 5%
    Monounsaturated Fat 2g  
    Trans Fat 0g  
Cholesterol 73mg 24%
Sodium 392mg 16%
Total Carbohydrates 11g 4%
    Dietary Fiber 0g 1%
    Sugars 8g  
Protein 23g  
Vitamin A 1% Vitamin C 0%
Calcium 1% Iron 7%
Vitamin K 1 mcg Potassium 512 mg
Magnesium 34 mg