Carolina Crock Pot Pork
- Carolina Crock Pot Pork - 10 points
2/3 pound pork shoulder roast
1/4 cup onion, chopped
1 clove garlic, pressed
recipe by: Leanne Ely
1/2 teaspoon dry mustard
Salt and pepper to taste
1 1/2 tablespoons tomato paste
4 teaspoons Worcestershire sauce
1 tablespoon cider vinegar
1 teaspoon olive oil
In a skillet, heat the olive oil and brown the pork roast on all sides,
then place in a crock pot with remaining ingredients; cook on high for 5
to 7 hours or low 8 to 9 hours, depending on your crock pot.
When done, shred with two forks and serve with crock pot juices.
Per serving: 380 Calories; 27g Fat; 24g Protein; 11g Carbohydrate; 1g
Dietary Fiber; 91mg Cholesterol; 507mg Sodium. Exchanges: 0 Grain
(Starch); 3 Lean Meat; 1 Vegetable; 3 1/2 Fat; 1/2 Other Carbohydrates.
SERVING SUGGESTIONS: Serve on whole-wheat hamburger buns with a good
barbecue sauce and coleslaw (use the bagged coleslaw mix and toss with
low fat mayo and touch of rice vinegar). If you're from the South or wish
you were, put the slaw directly on the bun and chow down. Roasted Garlic
Fries work well with this too (peel russet potatoes and cut into
thick"fries", toss with olive oil and a little garlic powder and salt and
pepper to taste. Bake on a cookie sheet in a 400-degree oven till browned
on one side, then turn over and cook again till golden and tender).
VEGETARIANS: Skip the pork and place 10-oz. canned, drained navy beans in
the crock pot. Add the rest of the ingredients; also add 1 teaspoon
molasses and 3 tablespoons water. Cook on low for 7 hours. You will make
Boston-Style Baked Beans. Serve on brown rice and with the slaw.
KOSHER: Use boneless skinless chicken thighs (4) instead of the pork.
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