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RECIPES


Pulled Pork

From EatingWell Magazine June/July 2005 -- Subscribe Now!
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NUTRITION PROFILE:
Low Calorie | Low Carb | Low Sodium | Low Sat Fat | Heart Healthy | Healthy Weight

If the idea of succulent barbecue gets your mouth watering but you are not inclined to smoke a big hunk of meat for hours over a smoldering fire, this oven-cooked version is for you.

Makes 12 servings, 3 ounces each

ACTIVE TIME: 1 hour

TOTAL TIME: 5-6 hours

EASE OF PREPARATION: Easy

1 tablespoon extra-virgin olive oil
2 medium yellow onions, diced
2 tablespoons chili powder
1 tablespoon cumin
2 teaspoons paprika
1 teaspoon cayenne pepper
12 ounces beer, preferably lager (1 1/2 cups)
3/4 cup ketchup
3/4 cup cider vinegar
1/2 cup whole-grain mustard
2 tablespoons tomato paste (see Ingredient notes)
1 canned chipotle pepper in adobo sauce, minced, plus 1 tablespoon adobo sauce
1 5-pound bone-in Boston butt (see Ingredient notes)

1. Preheat oven to 300°F. Heat oil in a large Dutch oven over medium-low heat. Add onions and cook, stirring occasionally, until lightly browned and very soft, about 20 minutes.
2. Increase heat to high; add chili powder, cumin, paprika and cayenne and cook, stirring, until fragrant, 1 minute. Add beer, ketchup, vinegar, mustard, tomato paste, chipotle pepper and adobo sauce; bring to a boil. Reduce heat to medium-low and simmer, uncovered, stirring occasionally, until the sauce is slightly thickened, 10 minutes. Meanwhile, trim all visible fat from the pork.
3. Remove the pan from the heat and add the pork, spooning sauce over it. Cover the pan, transfer to the oven and bake for 1 1/2 hours. Turn the pork over, cover, and bake for 1 1/2 hours more. Uncover and bake until a fork inserted into the meat turns easily, 1 to 2 hours more.
4. Transfer the pork to a large bowl and cover with foil. Pour the sauce into a large measuring cup or glass bowl and refrigerate until the fat and sauce begin to separate, 15 minutes. Skim off the fat. Return the sauce to the pan and heat over medium-high until hot, about 4 minutes.
5. Remove the bone and any remaining pieces of fat from the meat. The bone should easily slip away from the tender meat. Pull the pork apart into long shreds using two forks. Add the hot sauce to the meat; stir to combine. Serve hot.

NUTRITION INFORMATION: Per serving: 281 calories; 14 g fat (4 g sat, 6 g mono); 89 mg cholesterol; 11 g carbohydrate; 26 g protein; 2 g fiber; 458 mg sodium; 523 mg potassium.

Nutrition bonus: Zinc (27% daily value), Iron (15% dv), Potassium (15% dv), Vitamin A (15% dv).

1 Carbohydrate Serving

Exchanges: 1/2 other carbohydrate, 3 1/2 medium-fat meat

TIP: Ingredient Notes: Levels of sodium in tomato paste vary from 20 mg to 290 mg per 2 tablespoons. To find the lower-sodium varieties, check nutrition labels.

Boston butt (or "Boston-style butt," "fresh pork butt," "pork shoulder") can weigh upwards of 10 pounds, so you may have to ask your butcher to cut one down for this recipe.

MAKE AHEAD TIP: Cover and refrigerate for up to 3 days or freeze for up to 2 months.

Pulled Pork - another healthy recipe from EatingWell


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USER COMMENTS — Add Your Comment

Made this for my daughter's birthday party and got raves! Very tasty and easy.

Anonymous

This recipe was fantastic! I used center cut pork loin instead of butt to lighten it and to avoid picking meat off of a bone. (I used a 2 pound loin and quartered the sauce recipe). We will definately eat this again!

Anonymous, Morgantown, WV

This was fabulous! Brought it to a party last night. Served it on potato buns. Made some very minor modifications - added a little extra vinegar (because I had a little bit more than 5 lbs of meat) and added three tablespoons brown sugar. I cooked it the entire recommended time plus ten minutes. It literally did fall off the bone. Just delicious!

, Washington, DC

Just incredible. I'm from the UK and married to a gorgeous woman whose family are from the South (Memphis, Arkansas). I love pulled pork and this recipe allowed me to produce pork as if it was from the South. Thanks.

, Modesto, CA

I made this for a Halloween party. Used boneless butt, which was nice and easy. I did find that it was spicy. Some of the guests were eating it with a glass of water in one hand. Maybe use less chipotle.

Anonymous, Grand Rapids, MI

Aboslutely incredible.

Anonymous

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