A thick and juicy barbecued pork sandwich served with three-bean salad makes an easy, nutritious dinner. In this quick version, the pork is sauteed, not grilled, and then served with a barbecue sauce. The secret is to cut the meat in very thin slices so that it absorbs the sauce.
Any type of roll can be used for the sandwich. I prefer Kaiser rolls that have a hard crust or a crisp sourdough roll.
For a nice crunchiness, fresh green beans are used in the three-bean salad. They are microwaved for 2 minutes and then mixed with canned chick peas and kidney beans.
Fred Tasker's wine suggestion: This good, old American dish practically hollers for a good, old American red zinfandel.
Helpful Hints:
_ To avoid heating up a large oven for two rolls, use a toaster oven.
_ Look for a low-sodium, no-sugar-added barbecue sauce.
_ Diced onion is used in both recipes. Prepare them together and divide accordingly.
Countdown:
_ Make Three-Bean Salad.
_ Prepare pork dish.
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ENTREE
BARBECUED PORK ROLL
3/4 pound pork tenderloin
Vegetable oil spray
1/2 cup low-sodium barbecue sauce
2 tablespoons diced red onion
2 Kaiser or sourdough rolls
Preheat oven or toaster oven to 350 degrees to toast roll. Remove visible fat from pork and cut nearly in half lengthwise. Open the pork and lay flat like a book. Pound it flat with the palm or your hand or with the bottom of a skillet. Spray a medium-sized nonstick skillet with vegetable oil spray and place over high heat. Add pork and sear 1 minute on each side. Lower heat to medium and cook 2 more minutes. A meat thermometer should read 154 degrees. Remove meat to cutting board and let rest while toasting the rolls.
Mix barbecue sauce and onions together.
Slice rolls in half and toast in toaster or regular oven for 2 minutes. Cut pork into thin slices, about 1/4 inch thick. Spoon a little sauce over open rolls. Place meat on rolls. Spoon half the sauce over the top and serve the rest of the sauce on the side for dipping. Makes 2 servings.
Per serving: 426 calories (16 percent from fat), 7.5 g fat (1.6 g saturated, 3 g monounsaturated), 108 mg cholesterol, 39.2 g protein, 48.2 g carbohydrates, 1.9 g fiber, 440 mg sodium.
SIDE DISH
THREE-BEAN SALAD
1/4 pound green beans (1 cup, sliced)
1 tablespoon balsamic vinegar
1 teaspoon olive oil
1 tablespoon Dijon mustard
3 tablespoons water
1/2 teaspoon ground cumin
1/2 teaspoon chili powder
2 tablespoons diced red onion
1/2 cup drained and rinsed canned chick peas
1/2 cup drained and rinsed canned red kidney beans
Salt and freshly ground black pepper
Trim beans and cut into 1-inch pieces. Place in a microwave-safe bowl and microwave on high 2 minutes. Mix balsamic vinegar, oil, mustard and water together in a bowl large enough to serve bean salad. Add cumin, chili powder and onion and mix well. Add green beans, chick peas and kidney beans. Toss well. Taste for seasoning, adding more cumin, chili powder or salt and pepper if needed. Makes 2 servings.
Per serving: 115 calories (24 percent from fat), 3.1 g fat (0.4 g saturated, 2 g monounsaturated), no cholesterol, 6.1 g protein, 17.4 g carbohydrates, 5 g fiber, 245 mg sodium.
SHOPPING LIST
Here are the ingredients you'll need for tonight's Dinner in Minutes.
To buy: 1/4 pound green beans, 1 medium red onion, 1 can chick peas, 1 can red kidney beans, 3/4 pound pork tenderloin, 2 Kaiser or sourdough rolls, 1 jar ground cumin, 1 jar chili powder, 1 jar Dijon mustard and 1 bottle low-sodium barbecue sauce.
Staples: olive oil, balsamic vinegar, vegetable oil spray, salt and black peppercorns.
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(Linda Gassenheimer is the author, most recently, of "Simply Smoothies: Fresh & Fast Diabetes-Friendly Snacks & Complete Meals" and "Fast and Flavorful: Great Diabetes Meals from Market to Table" and "The Flavors of the Florida Keys." Her website is dinnerinminutes.com. Follow her on Twitter @lgassenheimer. Email: linda@dinnerinminutes.com.)
About the Author
