Featured Recipe: Barbecue Pork Salad


Copyright Linda Gassenheimer

Try this quick and easy barbecued pork Salad for Memorial Day weekend.  It has a barbecue flavor without heating up the grill.  This is a one-pot meal that’s great for two or increase the recipe for a crowd.   I have used pork tenderloin for this recipe. It cooks quickly and has very little fat. Choose a barbecue sauce that does not have a lot of added sugar.

 

Recipes

BARBECUE PORK SALAD

Recipe by Linda Gassenheimer

2 teaspoons canola oil

3/4 pound pork tenderloin, cut into 1/2-inch cubes

1/4 cup no-sugar-added barbecue sauce

4 cups romaine lettuce leaves, torn into bite-size pieces

1/2 cup frozen corn kernels, defrosted

1/2 cup rinsed and drained red kidney beans

2 tablespoons walnut halves

1 cup cherry tomatoes

1 tablespoon reduced-fat vinaigrette dressing

2 slices whole grain baguette

Heat oil in a nonstick skillet over medium-high heat.  Add the pork and sauté 3 to 4 minutes. Add barbecue sauce and toss to coat pork and warm through, about 1 minute. A meat thermometer should read 145 degrees. Remove from heat.

Place lettuce, corn, kidney beans, and walnuts in a salad bowl.  Add the pork and tomatoes. Toss well.  Drizzle the salad with the vinaigrette dressing. Serve with the baguette slices.  Makes 2 servings.

 

Nutrition Information

Per serving: 519 calories (28 percent from fat), 15.9 g fat (2.5 g saturated, 5.5 g monounsaturated), 109 mg cholesterol, 46.8 g protein, 48.7 g carbohydrates, 9.9 g fiber, 710 mg sodium.

Shopping List

To buy: 3/4 pound pork tenderloin, 1 bottle no-sugar-added barbecue sauce, 1 head romaine lettuce, 1 package frozen corn kernels, 1 can red kidney beans, 1 package walnut halves, 1 container cherry tomatoes and 1 whole grain baguette.

Staples: Canola oil and reduced-fat vinaigrette dressing.

 

 

Helpful Hints

  • Any type of canned beans can be used such as cannellini or garbanzos.
  • If making the dish in advance, set the vinaigrette dressing aside and drizzle it over salad just before serving.
  • Any type of salad greens can be used.

Countdown:

  • Prepare the ingredients.
  • Cook the pork.
  • Assemble the salad.