This is my version of the ever so popular Pulled Pork sandwich. I love it topped with the onions and peppers. The sandwich is great just as it is, or served with syn free fries and a salad or some coleslaw.
This recipe is dairy free, Slimming World (SP) and Weight Watchers friendly
Slimming Eats Recipe
Extra Easy – 1 HEb and 1 syn per serving
Original/SP – 1 HEb and 1 syn per serving (serve as is, or with a salad)
- For the barbecue sauce:
- 1 cup (240ml) of passata
- 1 cup (240ml) of water
- 1 small onion, sliced
- 2 cloves of garlic crushed
- 1 tablespoon of cider vinegar
- 2 tablespoons of balsamic vinegar
- 1 teaspoon of Worcestershire sauce
- 2 tablespoons of maple syrup (4 syns)
- 3 tablespoons of soy sauce or coconut aminos
- 1 tablespoon of paprika
- 2 teaspoons of chilli powder
- ½ teaspoon of onion powder
- ½ teaspoon of garlic powder
- ¼ teaspoon of mustard powder
- ¼ teaspoon of celery seed
- 2 teaspoons of liquid smoke (optional) or use some smoked paprika for the smoky taste, add a little and taste to preference
- Olive oil spray
- For the pulled pork:
- 1kg (2.25lbs) of pork tenderloin or pork shoulder (fat removed)
- 1 red pepper sliced
- 1 green pepper sliced
- 1 onion sliced
- 4 x 60g (4x2oz) whole wheat rolls (4 x HEb’s)
- Barbecue Sauce, from above
- Salt and Pepper
- Spray a small saucepan with olive oil spray and add the onion and garlic and cook until golden.
- Add all other ingredients for the barbecue sauce and bring to the boil, simmer for approx 15 mins, until it reduces down slightly and then blend with a hand blender or food processor.
- Add the pork and pour over the sauce and cook on the high (6 hour) setting or you can cook on the low setting for longer.
- When the pork is almost cooked, spray a frying pan with some spray oil, add the onions and peppers and fry till lightly caramelized.
- When the pork is ready, using two forks, pull the pork into shreds and mix around into the barbecue sauce.
- Season with salt and pepper if needed
- Serve the pulled pork topped with some of the onions and peppers in the whole wheat rolls or on its own with salad, slaw and syn free chips
The recipe above has been calculated for Slimming World, however for those of you following the Weight Watchers plan or another calorie controlled type diet. Below is the approx. nutritional information (using calorie count recipe analysis)
|
Approx. NUTRITIONAL INFORMATION |
|
|
per serving |
|
|
Calories |
397 |
|
Fat |
7,4g |
|
Saturated Fat |
1.5g |
|
Total Carbohydrate |
44.8g |
|
Dietary Fibre |
5.4g |
|
Sugars |
12.5g |
|
Protein |
39.8g |
Enjoy sandwiches as a snack or meal and try out this delicious recipe!
Indeed, there are a lot of sandwich variations that we are more than welcome to try out. Depending on our taste and preference, other s might like pork while others choose to indulge in chicken or beef sandwiches. It is nice to try out different kinds of sandwiches and see which kind we like best.
In addition, I also found another interesting article regarding healthy cooking that other readers might like at:
http://healthy-lifestyle.most-effective-solution.com/2011/04/10/10-tips-on-how-to-cook-in-a-flash/
What is liquid smoke I’ve never heard of it??
Just making the BBQ sauce ready to slow cook the pork in the morning. I used the hickory liquid smoke. It smells divine