.
Dry-Rubbed Barbecue Pork Loin
(makes 12 servings)
Dry Rub
1 teaspoon (5 ml) chili powder
1 teaspoon (5 ml) light brown sugar
1/2 teaspoon (2.5 ml) garlic powder
1/2 teaspoon (2.5 ml) paprika
1/4 teaspoon (1.25 ml) lemon pepper seasoning
1/4 teaspoon (1.25 ml) dry mustard
1/4 teaspoon (1.25 ml) crushed dried thyme
1/8 teaspoon (.06 ml) ground ginger
1 3-pound (1440 g) boneless pork loin roast, trimmed
of all fat
1/2 cup (120 ml) water
1/2 teaspoon (2.5 ml) liquid smoke
Barbecue Sauce
1 cup (240 g) ketchup
1 small yellow onion, minced
2 large cloves garlic, minced
2 tablespoons (25 g) light brown sugar
2 tablespoons (30 ml) cider vinegar
2 tablespoons (30 ml) Worcestershire sauce
1/2 tablespoon (7.5 ml) dry mustard
1 teaspoon (5 ml) chili powder
1 teaspoon (5 ml) prepared horseradish
1/4 teaspoon (1.25 ml) freshly ground black pepper
1/4 teaspoon (1.25 ml) crushed dried thyme
1/8 teaspoon (0.6 ml) crushed dried rosemary
12 poppy seed Kaiser rolls, split and toasted
In a small bowl, combine the dry rub ingredients.
Rub into both sides of the pork roast.
Place a wire rack in the bottom of a 3 1/2-quart
(3 1/2 l) or larger crockery slow-cooker. Combine water and liquid smoke.
Pour into slow-cooker. Place the pork roast on the wire rack. If necessary,
cut pork into 2 pieces to fit. Cover and cook on LOW for 8 to 10 hours,
or on HIGH for 4 to 5 hours.
About 1 hour before serving, combine barbecue sauce
ingredients in a medium saucepan. Place over medium-high heat. Bring to
a simmer and cook, stirring occasionally, for 30 minutes.
Lift pork roast from slow-cooker and let stand
for 20 minutes. Using tongs, remove metal rack and discard any pan drippings.
Shred and chop the pork roast. Return pork to slow-cooker
and cover with sauce. Stir well to combine. If cooking on HIGH, change
setting to LOW. Cover and cook for another 30 minutes.
To serve, spoon about 4 ounces (20 g) of the shredded
pork and sauce onto the bottom of each roll. Top with second half of roll
and serve at once.
Per serving: 373 calories (31% calories from
fat), 31 g protein, 10 g total fat (2.6 g saturated fat, 40
g carbohydrates, 2 g dietary fiber, 67 mg cholesterol, 666 mg potassium,
654 mg sodium*
Diabetic exchanges: 3
lean protein, 2 1/2 carbohydrate (bread/starch)
*If on a low sodium diet, use low-sodium ketchup.
.
 
Roasted Pork Loin with Rosemary
(makes 6 servings)
1 1/2 pounds (675 g) boneless pork loin roast
3 garlic cloves, peeled and mashed
1/2 tablespoon (7.5 ml) chopped fresh rosemary
1 tablespoon (15 ml) olive oil
1/4 teaspoon (1.5 ml) salt (optional)
vegetable cooking spray
1/3 cup (80 ml) dry white wine
rosemary sprigs for garnish (optional)
With a sharp knife, make slits in the pork every
inch (2.5 cm) or so at regular intervals.
Combine the garlic, rosemary, olive oil, pepper,
and salt (if using) in a small bowl. Rub the mixture over the roast and
refrigerate for at least 2 hours or overnight.
Before you are ready to roast the pork, preheat
oven to 400°F (220°C, Gas Mark 6).
Spray an oven proof roasting pan with cooking spray
and place the roast in it. Roast until an instant-reading meat thermometer
registers 160°F (71°C), about 1 1/4 hours, basting once. Transfer
the pork to a warmed platter. Keep warm.
Pour off any fat in the roasting pan. Deglaze the
pan with wine and reduce over high heat, scraping up all the cooked bits,
until the wine is reduced by 1/3.
To serve, slice in thin slices and spoon the wine
sauce over the slices. Garnish with rosemary sprigs, if desired.
Per serving: 203 calories (48% calories from
fat), 24 g protein, 11 g total fat (3.3 g saturated fat), 1
g carbohydrate, 59 mg cholesterol, 50 mg sodium
Exchanges: 3 1/2 lean meat
.
Baked Ham
(makes 12 servings)
1 (2-pound) fully cooked boneless smoked ham
20 whole cloves
4 slices unsweetened canned pineapple, drained
1/2 cup diet ginger ale
1 teaspoon ground cinnamon
Remove and discard casing from ham. Score top of
ham in a diamond design, and stud with cloves.
Place ham in a shallow baking dish, and arrange
pineapple slices over top. Pour ginger ale over ham, and evenly sprinkle
each pineapple slice with cinnamon.
Bake ham at 325 degrees for 25 to 30 minutes or
until thoroughly heated. Cut into 12 slices, and serve.
CAL-174, CARBO-1,
PRO-14, FAT-12 Food exchanges per 1 slice serving: 2 Medium-fat meat
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