Friday, September 28, 2012

Pulled Pork

So I know... "Ryan it's the end of September, summer is over why are you making pulled pork?"  Well because I want to.  There is no need to only have barbecue food in the summer.  Year round I say!  Actually I love making anything that I can use a crock-pot.  No excuses to not have a delicious and healthy dinner when you have a crock-pot.  Prep the meal the night before or the morning of.  Place meal in crock-pot turn on and go to work.  When you come home you will think a chef is in the kitchen! (This pulled pork smells so yumm-O!)  

I topped my pulled pork sandwich with my healthy antioxidant rich SuperFood Coleslaw!  Which you can also make the night before, it seriously takes 5 minutes.  When I came home I roasted up potatoes as my side pairing.  And by the time I was changed and ready to eat dinner was served!

Servings: 8 Ÿ Size: 3oz of porkŸ Calories: 375Ÿ Fat: 15g Ÿ Carbs: 13gŸ Fiber: 0.9g
Sugars: 11g Ÿ Protein: 44g ŸSodium: 482mgŸ Healthy notes: High in Niacin, Phosphorus, Selenium, Thiamin, and Vitamin B6 ****

  • 2lb. Lean center cut pork roast
  • ¼ cup ketchup
  • 8oz can tomato sauce
  • 1 small onion
  • 2 cloves garlic
  • 2Tbsp. Apple cider vinegar
  • 1Tbsp. Spicy brown mustard
  • 2Tbsp. Honey
  • 1tsp. Coconut oil
  • 1tsp. Hot sauce
  • 2Tbsp. Worcestershire sauce
  • 1/4tsp. Ground mustard
  • Seasonings (x2)
  • 1/2tsp. Paprika
  • 1/4tsp. Red pepper flakes
  • Pepper
  • Salt
  • 1/4tsp. Cayenne pepper
  • 1/4tsp. Garlic powder
  • 1/4tsp. Onion powder

Get Cooking:
Start off making barbecue sauce.  Dice or shred with grater onion and garlic.  Brown the onion and garlic in pot with coconut oil.   While that is cooking and browning season the pork roast.  Sprinkle the roast side without the fat with paprika, red pepper flakes, pepper, salt, cayenne pepper, garlic powder and onion powder.  Place seasoned pork in crock-pot.  Now, add to the browned onion and garlic the tomato sauce, ketchup, brown mustard, vinegar, honey, hot sauce and Worcestershire sauce.  Also you will add a sprinkling of the seasoning you used on the pork.  Sprinkle into sauce about ¼ tsp. of each: ground mustard, paprika, red pepper flakes, pepper, salt, cayenne pepper, garlic powder, and onion powder.  After sauce simmers for 10 minutes pour barbecue sauce over the pork in the crock-pot.  Cook the pork for 4-6 hours on high or 6-8 hours on low.  All the sauce will be absorbed into the pork and you may need to shred pork with forks.  YUM YUM!

*** nutritional info is for pulled pork made in barbecue sauce only bread is separate.

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