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cole slaw



No Brainer Dinner: BBQ Pork Sliders with Homemade Cole Slaw

bbq-pork-sliders

There’s a new D-word, and all of us cringe at its mention. But inevitably, once a day, that question sounds: what’s for dinner? There’s too much pressure on this one single meal that doesn’t even carry the responsibility of being the most important meal of the day. And yet, it’s the one that we focus on the most.

We need it easy, fast, delicious, healthy, and we need all of it for an affordable price. Something has to give, right? Not with these BBQ Pork Sliders! You get the whole package for a fair price in less than 45 minutes. You can’t beat that with a sack of burgers!

bbq-pork

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This recipe uses lean pork tenderloin, and the name says it all. This cut of meat is very tender (it’s honestly hard to mess it up) and it’s very lean. Four ounces of pork tenderloin weighs in nutritionally almost identical to the same amount of chicken breast, with 185 calories and 5 grams of fat. For the serving size and the amount of satisfying flavor pork tenderloin offers, you seriously cannot beat this cut of meat. It’s one of our favorite go-tos.

bbq-pork-tenderloin

The pork roasts for about half an hour in the oven, staying moist and building flavor with your favorite barbecue sauce. Sodium and sugar are two things to watch out for when buying bottled sauce, but tasty options abound if you’re willing to read a label.

While the pork is cooking, you’ve got plenty of time to prepare the homemade slaw to top the sandwiches. This is way too easy, and if you’ve got eager hands who love to help out in the kitchen, this is the perfect task to pass on to the kids. Simply mix reduced-fat mayo and milk with white vinegar and scallions (green onions) and toss that with a bagged cole slaw mix from the store.

bbq-pork-coleslaw

Then prep the dinner rolls or slider buns with a scoop of the slaw, finishing with the pork. When this comes out of the oven, you can use a fork to shred or pull the pork. Top with any remaining scallions and barbecue sauce and dinner is served!

bbq-pork-slider

BBQ Pork Sliders
serves 12

INGREDIENTS

One pork tenderloin (about 1 ¼ lbs.)
½ cup plus 1 Tbsp. barbecue sauce
3 cups bagged Classic Cole Slaw (shredded cabbage and carrots)
3 Tbsp. reduced-fat mayonnaise
2 Tbsp. fat-free milk
1 ½ tsp. cider or white vinegar
½ cup plus 2 Tbsp. sliced scallions
12 dinner rolls or slider buns, split and warmed or toasted if desired

INSTRUCTIONS

  1. Heat oven to 425 degrees F. Line a rimmed baking sheet with nonstick aluminum foil or regular foil coated with cooking spray.
  2. Place pork on pan and brush with 1 Tbsp. barbecue sauce. Roast until meat thermometer inserted in center registers 155 degrees, about 30 minutes.
  3. To make coleslaw, put coleslaw, mayonnaise, milk, vinegar and 2 Tbsp. sliced scallions in a medium bowl and toss to mix and coat. (Can be made 1 day ahead).
  4. Slice pork then tear or cut into shreds or pieces.
  5. Put pork, remaining scallions and barbecue sauce in a large nonstick skillet and warm over low heat. (Can be made one day ahead and reheated just before serving).
  6. To serve, spoon about ¼ cup BBQ pork on each bun bottom. Top each with about 3 Tbsp. coleslaw, then bun tops.

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recipe by Terry Grieco Kenny; photos by Kacy Meinecke for DietsInReview.com



Healthy, No-Spoil Salads for Potlucks and Picnics

When you think of picnic salads, you probably think of fattening classics like coleslaw, potato salad and macaroni salad. Not only are these traditional salads laden with saturated fat and empty calories, they’re usually bound with mayonnaise, which makes them susceptible to spoilage.

Instead of looking to the usual suspects next time you’re asked to bring a dish to a potluck picnic, opt for something mayo-free that will keep well at room temperature and help you stick to a healthy diet.

Instead of coleslaw…

Apple Slaw: Full of fresh, crunchy apples and mixed with low-fat yogurt, this slaw has less than a hundred calories per serving and is a great alternative to a fuller-fat version.


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Memorial Day is tons of fun, but barbecues are notorious for being full of calorie and fat packed foods, so plan ahead. If you are taking advantage of the long weekend and going camping, indulging in 3 days worth of this indulgent food can really do some damage. If you are hosting, you have full control of the menu, but if you are a guest, bring your own “safe” dish that you know is healthy, and you already know the calories and fat per serving.

Whether you’re planning to usher in summer at the beach or with a backyard cookout, there are a lot of tempting, warmer-weather treats that might appeal to you no matter how much you want to stick to a healthy diet. Fend off cravings by making slimmer versions of your favorite meals and treats.


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