Healthy Taigating Recipes – Week 4
Healthy Taigating Recipes!
Football season is here and along with it is tailgating! In celebration and to limit calories in the game day feast, SSI Health Club director, Alison Howard has found low calorie rcipes for your tailgating feast. Check back with us each week for the latest recipes!
Week 4 – Barbecued Pork & Coleslaw Sandwiches
Two Southern favorites are combined here: pork in sweet barbecue sauce and crunchy coleslaw. This is an interesting, healthy alternative to the traditional pulled-pork barbeque.
3 tablespoons cider vinegar
4 teaspoons sugar
2 teaspoons canola oil
1 teaspoon Dijon mustard
1/4 teaspoon celery seeds
1/4 teaspoon mustard seeds
1 cup shredded green cabbage
1 cup shredded red cabbage
1 carrot, shredded
Salt & freshly ground pepper to taste
1 teaspoon canola oil
1 onion, chopped
1 clove garlic, finely chopped
1 cup ketchup
1/4 cup cider vinegar
1 tablespoon brown sugar
1 teaspoon dry mustard
1 teaspoon Worcestershire sauce
1/4 teaspoon hot pepper sauce
Salt to taste
Pork & Rolls
2 12-ounce pork tenderloins, trimmed
6 Kaiser or other large rolls, split
1. To make coleslaw: Whisk together vinegar, sugar, oil, Dijon mustard, celery seeds and mustard seeds in a mixing bowl. Add green and red cabbage and carrots; toss well. Season with salt and pepper.
2. To make barbecue sauce: Heat oil in a saucepan over medium heat. Add onions and garlic and sauté until golden brown, 4 to 5 minutes. Add ketchup, vinegar, sugar, mustard, Worcestershire, hot pepper sauce and salt. Cook, stirring, until the mixture boils, 1 to 2 minutes. Remove from the heat and set aside.
3. To cook pork and assemble sandwiches: Preheat the broiler. Place tenderloins on a broiler pan and season with salt and pepper. Broil 4 inches from the heat until lightly browned, about 6 minutes. Turn the tenderloins over and broil until the internal temperature registers 160°F, 6 to 7 minutes longer. (The center should be juicy with just a trace of pink.) Let the meat stand for 5 minutes before cutting into thin strips. Add the meat to the barbecue sauce and toss well.
4. To assemble the sandwiches: Layer the coleslaw and the pork mixture inside rolls.
Serving Size: 1 sandwich, makes 6 servings.
NutritionPer serving: 413 calories; 9 g fat ( 2 g sat , 3 g mono ); 74 mg cholesterol; 55 g carbohydrates; 32 g protein; 4 g fiber; 547 mg sodium; 713 mg potassium.
Nutrition Bonus: Selenium (48% daily value), Vitamin A (45% dv), Vitamin C (35% dv), Potassium (20% dv), Zinc (17% dv).
Carbohydrate Servings: 3 1/2
Exchanges: 2 starch, 1 other carbohydrate, 1 vegetable, 3 1/2 lean meat
- from EatingWell.com