Diabetic Recipes

Dry-Rubbed Barbecue Pork Loin


(makes 12 servings)

Dry Rub
1 teaspoon (5 ml) chili powder
1 teaspoon (5 ml) light brown sugar
1/2 teaspoon (2.5 ml) garlic powder
1/2 teaspoon (2.5 ml) paprika
1/4 teaspoon (1.25 ml) lemon pepper seasoning
1/4 teaspoon (1.25 ml) dry mustard
1/4 teaspoon (1.25 ml) crushed dried thyme
1/8 teaspoon (.06 ml) ground ginger
 
1 3-pound (1440 g) boneless pork loin roast, trimmed of all fat
1/2 cup (120 ml) water
1/2 teaspoon (2.5 ml) liquid smoke
Barbecue Sauce
1 cup (240 g) ketchup
1 small yellow onion, minced
2 large cloves garlic, minced
2 tablespoons (25 g) light brown sugar
2 tablespoons (30 ml) cider vinegar
2 tablespoons (30 ml) Worcestershire sauce
1/2 tablespoon (7.5 ml) dry mustard
1 teaspoon (5 ml) chili powder
1 teaspoon (5 ml) prepared horseradish
1/4 teaspoon (1.25 ml) freshly ground black pepper
1/4 teaspoon (1.25 ml) crushed dried thyme
1/8 teaspoon (0.6 ml) crushed dried rosemary
 
12 poppy seed Kaiser rolls, split and toasted
  1. In a small bowl, combine the dry rub ingredients. Rub into both sides of the pork roast.
  2. Place a wire rack in the bottom of a 3 1/2-quart (3 1/2 l) or larger crockery slow-cooker. Combine water and liquid smoke. Pour into slow-cooker. Place the pork roast on the wire rack. If necessary, cut pork into 2 pieces to fit. Cover and cook on LOW for 8 to 10 hours, or on HIGH for 4 to 5 hours.
  3. About 1 hour before serving, combine barbecue sauce ingredients in a medium saucepan. Place over medium-high heat. Bring to a simmer and cook, stirring occasionally, for 30 minutes.
  4. Lift pork roast from slow-cooker and let stand for 20 minutes. Using tongs, remove metal rack and discard any pan drippings.
  5. Shred and chop the pork roast. Return pork to slow-cooker and cover with sauce. Stir well to combine. If cooking on HIGH, change setting to LOW. Cover and cook for another 30 minutes.
  6. To serve, spoon about 4 ounces (20 g) of the shredded pork and sauce onto the bottom of each roll. Top with second half of roll and serve at once.
Per serving: 373 calories (31% calories from fat), 31 g protein, 10 g total fat (2.6 g saturated fat, 40 g carbohydrates, 2 g dietary fiber, 67 mg cholesterol, 666 mg potassium, 654 mg sodium*
Diabetic exchanges: 3 lean protein, 2 1/2 carbohydrate (bread/starch)

*If on a low sodium diet, use low-sodium ketchup.