Southern BBQ Pork Bowls

Southern BBQ Pork Bowls

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From: Diabetic Living Magazine

Light mayonnaise and fat-free Greek yogurt help to keep this satisfying recipe low-fat.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 4 to 4½ pounds boneless pork shoulder roast, trimmed and cut into 1-inch pieces
  • 3 tablespoons salt-free Southwest chipotle seasoning, such as Mrs. Dash
  • Nonstick cooking spray
  • 1 cup unsalted beef broth
  • 2 ears of corn, husks and silks removed
  • 1 tablespoon olive oil
  • ⅓ cup plain fat-free Greek yogurt
  • 3 tablespoons light mayonnaise
  • 1 tablespoon cider vinegar
  • 2 teaspoons Dijon-style mustard
  • 1 teaspoon honey
  • ½ teaspoon celery seeds
  • ¼ teaspoon salt
  • ¼ teaspoon freshly ground black pepper
  • 4 cups packaged shredded cabbage with carrot (coleslaw mix)
  • 8 dill pickle slices, chopped (optional)
  • ¼ cup barbeque sauce
  • 2 tablespoons chopped green onion

Preparation

  • Prep

  • Ready In

  1. In a large bowl toss together meat and chipotle seasoning. Coat a 6-quart Dutch oven with cooking spray; heat over medium. Add meat, half at a time, and cook until browned. Add broth. Bring to boiling; reduce heat. Simmer, covered, 1½ hours or until meat is tender. Reserve half of the meat for another use.
  2. Meanwhile, preheat oven to 425°F. Brush corn with oil; place in a shallow baking pan. Roast 15 to 20 minutes or until light brown, turning once. Cool slightly. Cut kernels from cobs.
  3. For coleslaw, in a large bowl combine the next eight ingredients (through pepper). Stir in cabbage mix.
  4. Place about 4 ounces meat in each individual bowl and divide corn, coleslaw, and, if desired, pickles among bowls (see Tip). Drizzle with barbecue sauce and sprinkle with green onion.
  • Tip: Place remaining meat in an airtight container and store in refrigerator up to 3 days or freeze up to 3 months. Use in chili, tacos, or sandwiches.

Nutrition information

  • Serving size: 4 ounces meat, ¼ cup corn, and about ⅔ cup coleslaw
  • Per serving: 372 calories; 16 g fat(4 g sat); 3 g fiber; 22 g carbohydrates; 34 g protein; 97 mg cholesterol; 13 g sugars; 569 mg sodium;
  • Carbohydrate Servings:
  • Exchanges: 4 lean protein, 2 fat, 1 starch, ½ vegetable

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