Pulled Pork

Pulled Pork is the quintessential example of barbecue and has a history that goes as far back as smoking meats. It is one of the most tender and juicy smoked meats there is and when tossed with a good barbecue sauce it makes a very delectable sandwich, which is classically topped with coleslaw. But, what do you do if you don't have a smoker? How can you enjoy this classic slice of American cuisine if you live in an urban area without having to go to a restaurant that serves it loaded with carbohydrates from a sugary barbecue sauce? Well, just as I showed you how to make delicious Missouri style spare ribs in your oven I will show you this simple trick as well. This recipe is what I call "stupid easy" and can even be done in your slow cooker on low. The result is tender, moist ribbons of pork that can be tossed with any of my low carb barbecue sauces I've already posted. But, tomorrow I will show you a special barbecue sauce to go with this that adds a new twist to this classic. My Peach and Rum Barbecue Sauce will bring unexpected flavors to this dish and add a new twist. I will also be sharing a very special coleslaw with flavors that compliment the barbecue sauce and add great balance, my Island Coleslaw. Look for these other recipes this week. I hope you enjoy.

Pulled Pork

Ingredients:

2 1/2 lb. pork butt, trimmed of all visible fat

1/2 cup cider vinegar

1 Tbsp. liquid hickory smoke

Preheat oven to 250'

Pour the vinegar and liquid smoke into an oven safe dish. Place the trimmed pork butt in and cover with aluminum foil. Slow cook in oven for 4 hours or until meat is fork tender, turning about half way through cooking time. Remove from pan and dispose of cooking liquids. Using two forks shred the pork into bit sized pieces and toss with barbecue sauce.

Nutrition Facts

Each 3 Ounce Serving

Amount Per Serving
Calories 183.7
Total Fat 12.7 g
Saturated Fat 4.5 g
Polyunsaturated Fat 1.3 g
Monounsaturated Fat 5.6 g
Cholesterol 57.0 mg
Sodium 46.8 mg
Potassium 284.9 mg
Total Carbohydrate 0.0 g
Dietary Fiber 0.0 g
Sugars 0.0 g
Protein 16.1 g

Black Bean Chili con Carne

This is a hearty and delicious meal prepared in one pot and although I personally do not own a slow cooker, I am certain it can also be made in one. I am taking ordinary chili to a new level with this recipe by changing up the ingredients from the expected to the unexpected. It is healthful, satisfying and surprising. I am talking about Black Bean Chili con Carne. Round this dish out to make a complete meal by serving it with low carb tortilla chips (recipe above) or about 2/3 cup rice and a small side salad depending on what, if any, optional toppings you choose. I hope you enjoy it.

Black Bean Chili con Carne

Ingredients:

1 lb. beef top round, cut into 1"cubes

2 large onions, diced

8 garlic cloves, minced

3 jalapeno peppers, diced (remove ribs and seeds for less heat)

2 dried ancho chili peppers, hydrated in hot water, seeded and diced

1 Tbsp. cumin

2 Tbsp. chili powder

2 cups dried black beans, soaked according to package directions, drained

1 lime, juiced

1/2 cup red wine vinegar

2 cups reduced sodium beef stock (have extra on hand if needed)

1/4 cup fresh cilantro, chopped

black pepper to taste

olive oil spray

Optional Toppings

diced tomato

diced onions

diced scallions or green onions

low fat sour cream

red wine vinegar

fresh lime wedges

Preheat a large, heavy bottom pot on medium high heat and coat with olive oil spray. Saute the beef, onions, garlic, jalapeno peppers and ancho chilies. Season with the cumin, chili powder and black pepper. Stir to coat and blend. Add the black beans, lime juice and red wine vinegar. Continue to cook for a few minutes to reduce liquids slightly. Add the beef stock to cover mixture and reduce the heat. Cover and simmer for about two hours or until the beans are tender, stirring occasionally and adjusting the seasoning periodically to taste as needed. Stir in chopped cilantro just prior to serving. Serve with optional toppings as desired. Makes eight hearty servings.

Nutrition Information
8 Servings
Amount Per Serving
Calories 168.3
Total Fat 2.9 g
Saturated Fat 0.9 g
Polyunsaturated Fat 0.4 g
Monounsaturated Fat 0.9 g
Cholesterol 32.3 mg
Sodium 186.0 mg
Potassium 648.0 mg
Total Carbohydrate 17.5 g
Dietary Fiber 5.6 g
Sugars 0.3 g
Protein 18.6 g

One serving = 3 protein exchanges and 1 carbohydrate exchange.