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Archive for August 16th, 2012

I’ve been following a blog called Cooking with Corinna who has been doing the Ducan diet (you know, the French diet). Corinna has been very successful in losing weight following this diet and has decided to try and healthy up some of her favourites so that she doesn’t fall back into old bad habits and jeopardize her success. The first recipe she ‘healthed up’ was pulled pork. JT loves pulled pork but it’s not something I ever make at home, mainly because it is so unhealthy, or so I thought. Corinna’s method was relatively simple and frankly quite obvious but, for some reason I never thought of it myself. She simply chose a leaner and healthier cut of pork — pork tenderloin instead of pork shoulder. Genius! I was inspired to make this pulled pork for dinner the other night and boy was it a success! Corinna used a slow cooker, but I chose to get my roasting pan on the grill outside (it was so hot and humid that day, I couldn’t bear even the slow cooker!). The trick is low and slow; I cooked our 300g tenderloin for almost four hours on 121°C (250°F). I turned it a few times and made sure it was always covered in BBQ sauce. You can use a store bought BBQ sauce, or you can throw one together in minutes like I did. Soooo easy. You will be surprised that you won’t be able to tell the difference from the unhealthy version! And if you want to keep it even healthier, choose a BBQ sauce based with fruit instead of sugar.

Thanks Corinna, this one will be a keeper, that’s for sure!

A Healthier Pulled Pork

Serves 3, 100 g portions

BBQ Sauce Ingredients:

Original recipe can be found here.

  • 1/2 cup ketchup
  • 1/4 cup vinegar, preferably red wine vinegar
  • 1/4 cup brown sugar, packed
  • 1/4 cup finely chopped onion
  • 1 tbsp soy sauce
  • 1 tbsp Worcestershire sauce
  • 1 tbsp prepared mustard
  • 1/2 tsp ground ginger
  • 1-2 cloves garlic, finely minced
  • 1 tbsp espresso coffee powder

Directions:

  1. In a small saucepan, combine all of the ingredients and bring to a slow boil. Reduce heat and simmer for about 5 minutes or until the flavours have blended well. Remove from heat and set aside.

Pulled Pork Ingredients:

Original recipe can be found here.

  • 300 g pork tenderloin with silver skin and excess fat removed. This is a great video on preparing pork tenderloin. I removed ALL of the fat to keep it healthier.
  • 1-2 tbsp canola oil (or an oil with a high flash point)
  • 1 cup BBQ sauce, home made or store bought.
  • 1 cup water

Directions:

  1. Preheat BBQ to 121°C (250°F).
  2. Heat the roasting pan on the stove with the canola oil until almost smoking. Sear all sides of the tenderloin. Remove the pan from the heat and allow to cool for a minute or two. Add the BBQ sauce and make sure that the tenderloin is brushed evenly with it. Place the covered roasting pan on the BBQ and turn off the heat directly below it. You’ll have to watch your BBQ so that the temperature maintained for the 4 hours is around 121°C (250°F).
  3. Turn the tenderloin 3-4 times making sure it is always covered well with the BBQ sauce. I kept about 1 cup of water near the BBQ and added water as the sauce became thicker and evaporated. Eventually around 3.5 hours, the meat will literally fall apart and you will be able to mix it well with the BBQ sauce and cook it for the last half hour.
  4. Serve warm or cold, on a salad, on a bun, or even in a fajita shell. Garnish with chopped cilantro and finely chopped green onions.

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