bbq pulled pork

21 May

Today is a recovery day.  I’d like to say it was because I had a great, intense work-out over the weekend and my muscles need a day to recuperate.  In reality, my 11-year-old had his birthday slumber party.  He and his friends stayed up until 4 a.m with the help of Skittles, Mountain Dew and a bowl of ice water (“We stick our faces in it when we get sleepy”).  I believe Marc went downstairs 3 times between midnight and 3 a.m. to “encourage” them to be quiet.  So I had interrupted sleep and a few spicy Nacho Doritos on Saturday night and a headache and a feeling like I had been run over by a truck on Sunday.  Hence my need to recover.

This recipe is great to have in your repertoire for those days when you are tired and don’t want to slave in the kitchen.  It is fantastic, delicious, and easy.  Which is a good thing, since Costco sells their pork sirloin tip roasts in a 4-pack.  This cut of pork is so lean..98% fat free with only 100 calories per 4 oz serving.  And the homemade bbq sauce was really good.  I served it in lettuce wraps topped with mustard and a spicy pickle spear for myself and on buns for Marc and Nic.  The vegetarian’s had to fend for themselves.

P.S.  Jim, this one’s for you!

BBQ Pulled Pork 

  • 2 lb. pork sirloin tip roast (I used Kirkland Brand)
  • 1 medium onion, finely chopped
  • 2 garlic cloves, chopped
  • 12 ounces diet cherry cola, divided
  • 1/2 cup ketchup
  • 3 Tbsp. tomato paste
  • 2 Tbsp. apple cider vinegar
  • 2 Tbsp. molasses
  • 2 Tbsp. Worcestershire sauce
  • 1 1/2 tsp. paprika
  • 1 tsp. dry mustard
  • 1/4 tsp. freshly ground black pepper

Place the pork roast in a slow cooker, along with the onion, garlic, and 1/2 cup cola.  Cover and cook for 6 to 8 hours on low or 3 to 3 1/2 hours on high, or until meat pulls apart when tested with a fork.

Pour the rest of the cola in a small saucepan.  Whisk in remaining ingredients.  Cook over medium heat for 15 to 20 minutes or until reduced by about 1/3 (you should have about 1 1/2 cups).  Set aside.

Transfer the cooked pork to a cutting board.  Using two forks, shred the meat by pulling it apart.  Drain liquid from the slow cooker, reserving 1/2 cup.  Return the pork and the reserved liquid to the slow cooker.  Add the barbecue sauce to the pork.  Makes 8 (1/2 cup) servings.

Recipe slightly adapted from “Eat More of What You Love” by Marlene Koch.

Using the Weight Watcher’s Recipe Builder, each serving has 4 Points Plus.

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Posted by on May 21, 2012 in points plus, pork


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