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.
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
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 | |