Tuesday, Jun. 30, 2009

No grill needed for barbecued pork

I love a great barbecue, but don't have the time mid-week to marinate the meat and fire up the grill. Today's easy recipe solves the problem.

My secret to quick-broiling the meat is to place a foil-lined baking tray under the broiler while the broiler heats. The foil lining helps with quick clean-up, and placing the pork on a heated tray helps it cook faster.

There are many flavored barbecue sauces. I like to pick a low-sodium one (about 390 mg for 2 tablespoons) that doesn't list high-fructose corn syrup as its first ingredient.

Homemade barbecue sauce: Making your own saves money and calories. Simply combine 1/2 cup tomato paste, 1 1/2 tablespoons Worcestershire sauce, 1 1/2 tablespoons brown sugar, 2 tablespoons white vinegar, 1 1/2 tablespoons Dijon mustard, 2 teaspoons minced garlic and several drops hot pepper sauce in a small saucepan and heat until steaming. Makes two servings.

This meal contains 609 calories per serving with 9 percent of calories from fat.

Boneless pork chops can be used instead of pork tenderloin.

Any type of canned beans can be used.

BARBECUED PORK AND BEANS

3/4 pound pork tenderloin

1/2 cup barbecue sauce, purchased or homemade (see column)

2 cups rinsed and drained small red kidney beans

1 tablespoon distilled vinegar

2 tablespoons packed brown sugar

Several leaves washed, ready-to-eat lettuce

2 small tomatoes

2 tablespoons reduced-fat vinaigrette dressing

Heat broiler. Line a baking tray with foil and place under broiler.

Remove visible fat from pork and slice in half lengthwise. Do not cut all the way through. Open like a book and flatten with the palm of your hand.

Remove tray from broiler and place pork on tray. Spread 2 tablespoons barbecue sauce on meat and broil 5 minutes. Turn over, spread 3 more tablespoons barbecue sauce on meat and broil 5 more minutes.

Meanwhile, rinse and drain beans. Place remaining 3 tablespoons barbecue sauce in sauce pan over medium heat. Add vinegar, sugar and beans. Simmer 5 minutes to heat through and melt sugar.

Place lettuce on a plate. Slice tomatoes and put on top, and drizzle with vinaigrette. To serve, slice meat and place on plate. Pour pan juices over top. Spoon beans onto plate.

Makes 2 servings. Per serving: 609 calories, 6 grams fat, 109 mg cholesterol, 51 grams protein, 88 grams carbohydrates, 17 grams fiber, 1,491 mg sodium.