Barbecue Pulled Pork

Recipe Ingredients

1 lb	454g / 16oz	Boneless pork tenderloin
1/2 teaspoon	2.5ml	Pepper
1/4 teaspoon	1.3ml	Red pepper flakes
1 tablespoon	15ml	Canola oil
1 cup	62g / 2.2oz	Diced onion
2		Garlic cloves - minced
1/2 cup	118ml	Barbecue sauce
1/4 cup	59ml	Catsup
1/4 cup	59ml	Water
1 teaspoon	5ml	Vinegar

Recipe Instructions

Heat the oven to 350 degrees. Sear the whole tenderloin on all sides in a hot, nonstick skillet. Remove from the heat and season with the pepper and red pepper flakes.

Cover the tenderloin with foil and bake for 25 minutes. Heat the oil in a medium saucepan and saute the onion and garlic for 5 minutes.

Add the barbecue sauce, catsup, water, and vinegar. Simmer for 10 minutes. Shred the pork with 2 forks. Add the pulled pork to the sauce. Serve on buns.

This recipe yields 4 servings. Serving size: 4 ounces.

Exchanges Per Serving: 3 Lean Meat, 1 Carbohydrate.

Nutrition Facts: Calories 230; Calories from Fat 76; Total Fat 8g; Saturated Fat 0g; Cholesterol 65mg; Sodium 482mg; Carbohydrate 13g; Dietary Fiber 1g; Sugars 9g; Protein 25g.

Source:
American Diabetes Association at http://www.diabetes.org

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