Eat– for Good Health

Low calorie pulled pork is delectable with Cole Slaw, thin slices of sweet onion, and tangy pickles.  If you are watching calories, you can “go naked”, the term used for going without the bread.  If you feel the recipe below looks too complicated, here’s a short cut:   buy lean, boneless pork chops, trim off fat and put them in a crock pot with vegetable broth.  Cook the living day-lights out of them (half a day) and drain off liquid (good bye, fat).  Put them back into the crock pot with a bottle of marinade for another hour.  I have been happy with many varieties of Lawry’s, and this idea can be a savings in cost since all the flavorings are in a single bottle.  You will still need to pull the meat apart, turning it into the Southern favorite, pulled pork. 

Pulled Pork Recipe
Ingredients:
  • 1 tablespoon extra-virgin olive oil
  • 2 medium yellow onions, diced
  • 2 tablespoons chili powder
  • 1 tablespoon ground cumin
  • 2 teaspoons paprika
  • 1 teaspoon cayenne pepper
  • 12 ounces beer, preferably lager (1 1/2 cups)
  • 3/4 cup ketchup
  • 1/4 cup cider vinegar
  • 1/2 cup whole-grain mustard
  • 2 tablespoons tomato paste
  • 1 canned chipotle pepper in adobo sauce, minced, plus 1 tablespoon adobo sauce (see Ingredient Note)
  • 1 5-pound Boston butt pork roast
  • Preheat oven to 300°F. Heat oil in a large Dutch oven over medium-low heat. Add onions and cook, stirring occasionally, until lightly browned and very soft, about 20 minutes.
  • Increase heat to high; add chili powder, cumin, paprika and cayenne and cook, stirring, until fragrant, 1 minute. Add beer, ketchup, vinegar, mustard, tomato paste, chipotle pepper and adobo sauce; bring to a boil. Reduce heat to medium-low and simmer, uncovered, stirring occasionally, until the sauce is slightly thickened, 10 minutes. Meanwhile, trim all visible fat from the pork.
  • Remove the pan from the heat and add the pork, spooning sauce over it. Cover the pan, transfer to the oven and bake for 1 1/2 hours. Turn the pork over, cover, and bake for 1 1/2 hours more. Uncover and bake until a fork inserted into the meat turns easily, 1 to 2 hours more.
  • Transfer the pork to a large bowl and cover with foil. Pour the sauce into a large measuring cup or glass bowl and refrigerate until the fat and sauce begin to separate, 15 minutes. Skim off the fat. Return the sauce to the pan and heat over medium-high until hot, about 4 minutes.
  • Remove the bone and any remaining pieces of fat from the meat. The bone should easily slip away from the tender meat. Pull the pork apart into long shreds using two forks. Add the hot sauce to the meat; stir to combine. Serve hot.
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    6 thoughts on “Eat– for Good Health

    1. Friends, I am taking my own “time cheating” suggestion. I’m going to make pulled pork with Lawry’s Steak & Chop Marinade. I am noticing on the back of the bottle that it’s recommended with beef and pork.

    2. Mary Alice Tallmadge

      Kathleen, that looks delicious. Rob and the boys are going to enjoy it. I’m going to cheat also with a bottle of marinade. Corn on the cob is a nice addition.

    3. Kathleen Rowland

      I am shocked that the Lawry’s Steak & Chop Marinade turned out to be ghastly. Way too much garlic and lemon. Last afternoon I had started cooking the concoction and pork in a crockpot. Before going to bed, I gave it a taste test and then dained off the sauce replacing it with a half bottle of BBQ sauce, Sweet Baby Rays. Much improved!

    4. Kathleen Rowland

      Yes, I am, Reba. It’s a nice way to chat in an unthreatening parental way with Paul. I hope he has enough money to enroll in college classes this September. He knows where he wants to go, and that’s law school. Working backwards, he has many steps to complete along the way. I do think student loans are worth it if the chosen field is “the dream”.

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