Name: Barbecued Pork Sandwiches
Prep time: 20 min
Total time: 30 min
Ingredients: Nonstick cooking spray; 1 medium onion, chopped; 2 cloves garlic, minced; 0.66666668653488 cup water; 0.5 (6 ounce) can (1/3 cup) tomato paste; 2 tablespoons red wine vinegar; 1 tablespoon packed brown sugar; 1.5 teaspoons chili powder; 1 teaspoon dried oregano, crushed; 1 teaspoon Worcestershire sauce; 12 ounces pork tenderloin; 0.25 teaspoon salt; 1 medium green sweet pepper, cut into thin strips; 6 whole wheat hamburger buns, split and toasted

Barbecued Pork Sandwiches

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Making your own barbecue sauce, rather than using a commercial sauce, reduces the sodium content in this recipe. The sauce is very easy to prepare.

EatingWell Test Kitchen

Updated on March 5, 2020

Prep Time:

20 mins

Additional Time:

10 mins

Total Time:

30 mins

Servings:

Yield:

6 servings

Nutrition Profile:

Dairy-Free Diabetes Appropriate Egg Free Healthy Aging High-Protein Low Sodium Low-Calorie Nut-Free

Jump to Nutrition Facts

Ingredients

Nonstick cooking spray
1 medium onion, chopped
2 cloves garlic, minced
⅔ cup water
½ (6 ounce) can (1/3 cup) tomato paste
2 tablespoons red wine vinegar
1 tablespoon packed brown sugar
1 ½ teaspoons chili powder
1 teaspoon dried oregano, crushed
1 teaspoon Worcestershire sauce
12 ounces pork tenderloin
¼ teaspoon salt
1 medium green sweet pepper, cut into thin strips
6 whole wheat hamburger buns, split and toasted

Directions

Lightly coat an unheated small saucepan with nonstick cooking spray. Preheat saucepan over medium heat. Add onion and garlic; cook and stir about 5 minutes or until onion is tender. Stir in the water, tomato paste, vinegar, brown sugar, chili powder, oregano and Worcestershire sauce. Bring to boiling; reduce heat. Simmer, uncovered, about 10 minutes or until desired consistency, stirring occasionally.
Meanwhile, trim fat from meat. Cut meat into bite-size strips. Lightly coat an unheated large skillet with nonstick cooking spray. Preheat skillet over medium-high heat. Add meat; sprinkle with salt. Cook and stir for 2 to 3 minutes or until meat is slightly pink in center. Stir in the sauce and sweet pepper; heat through. Serve the meat mixture in toasted buns.

Nutrition Facts (per serving)

214	Calories
4g	Fat
27g	Carbs
17g	Protein

Nutrition Facts
Servings Per Recipe 6
Serving Size 2/3 cup meat mixture and 1 bun
Calories 214
% Daily Value *
Total Carbohydrate 27g	10%
Dietary Fiber 3g	11%
Total Sugars 6g
Protein 17g	35%
Total Fat 4g	6%
Saturated Fat 1g	6%
Cholesterol 37mg	12%
Vitamin A 282IU	6%
Vitamin C 18mg	20%
Folate 82mcg	20%
Sodium 344mg	15%
Calcium 60mg	5%
Iron 3mg	17%
Magnesium 36mg	8%
Potassium 327mg	7%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.