Pulled Pork Sandwich

Finger-lickin' flavor: That's what you expect from pulled pork - and what we pulled off with our recipe redo. The iconic sandwich, reinvented with spice-rubbed lean pork tenderloin and topped with a vinegary slaw, is still delectable - and has 88-percent less fat! Plus, salt-free chili powder keeps the sodium under control.

Recipe courtesy Good Housekeeping, 2012
Show: Drop 5 Lbs with Good Housekeeping Episode: Meal and Lifestyle Makeover
TOTAL TIME: 40 min
Prep: 15 min
Inactive Prep: --
Cook: 25 min
 
YIELD: 4 servings
LEVEL: Easy

ingredients

  • 1 1/2 teaspoons salt-free chili powder
  • 1 teaspoon smoked paprika
  • 1 teaspoon dry mustard powder
  • Salt
  • Pepper
  • 1 pound pork tenderloin, cut into 2-inch-thick medallions
  • 3 cups shredded cabbage mix for coleslaw
  • 2 tablespoons apple cider vinegar
  • 1 teaspoon apple cider vinegar
  • 2 tablespoons snipped fresh chives
  • 1 tablespoon spicy brown mustard
  • 2 teaspoons spicy brown mustard
  • 1/3 cup barbecue sauce
  • 1 tablespoon water
  • 4 soft whole wheat hamburger buns, lightly toasted
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Directions

Fill 6-quart saucepot with 1 inch water and add steamer insert. Cover; heat to boiling on high. Reduce heat to medium.

In small bowl, combine chili powder, smoked paprika, dry mustard, 1/4 teaspoon salt, and 1/4 teaspoon freshly ground black pepper. Rub spices all over pork. Place pork in steamer; cover and steam 18 to 20 minutes or until pork is 145 degrees F in center, turning over once.

Meanwhile, in medium bowl, toss cabbage mix with 2 tablespoons vinegar, chives, 1 tablespoon mustard, and 1/8 teaspoon salt; set aside.

Transfer pork to plate. Discard water in pot; remove steamer. When cool enough to handle, shred pork into bite-size pieces.

Return pork to saucepot. Stir in barbecue sauce, 1 tablespoon water, and remaining 2 teaspoons mustard and 1 teaspoon vinegar. Cook on medium until hot, stirring frequently. Divide pork and slaw among buns.

Serve each sandwich with: corn on the cob (60 calories) with smoky butter made from 2 teaspoons light butter (35 calories) and a pinch of smoked paprika.

Nutritional Information (per serving):
Calories 300; Total Fat 6g; Saturated Fat 1.5g; Cholesterol 60mg; Sodium 690mg; Total Carbohydrate 33g; Dietary Fiber 5g; Protein 27g

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  • on January 03, 2014

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    The pork was delicious. I used spices on hand so the chili powder was not salt free and the paprika was not smoked. I also cooked the tenderloin in a crock pot on high for 4 hours. The apple cider makes a yummy difference in the BBQ sauce. I did not make the coleslaw but had store bought on hand and the entire sandwich was tender and flavorful.

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