Lean pork that's been rubbed with warm, earthy spices slow cooks for most of the day. Then it's topped with a sweet, tart fruity sauce — all sandwiched between two buns for a mouthful of deliciousness.
Jerk Pork Sandwiches with Mango Sauce
Calories282 Per Serving
Protein24g Per Serving
Fiber4g Per Serving
Cost Per Serving$2.09
|Total Fat||7.5 g|
|Saturated Fat||2.5 g|
|Trans Fat||0.0 g|
|Polyunsaturated Fat||1.0 g|
|Monounsaturated Fat||3.0 g|
|Total Carbohydrate||32 g|
|Dietary Fiber||4 g|
|Added Sugars||3 g|
1 1/2 starch, 1 fruit, 3 lean meat
1 teaspoon garlic powder
1 teaspoon dried thyme, crumbled
1/2 to 1 teaspoon crushed red pepper flakes
1/2 teaspoon ground allspice
1/2 teaspoon ground cinnamon
1/2 teaspoon ground ginger
1/4 teaspoon ground cloves
1 1/4 pounds pork loin or roast, all visible fat discarded
2 cups fat-free, low-sodium beef broth
1 small onion, thinly sliced
1 large mango, diced
2 tablespoons finely chopped red onion
1 tablespoon chopped fresh parsleyOR
1 teaspoon dried parsley, crumbled
1 tablespoon honey or agave nectar
Juice of 1/2 medium lime
6 small whole-wheat buns (lowest sodium available)
In a small bowl, stir together the garlic powder, thyme, red pepper flakes, allspice, cinnamon, ginger, and cloves. Using your fingertips, gently press the spice mixture so it adheres to the pork.
Pour the broth into a slow cooker. Add the pork and onion. Cook, covered, on low for 8 to 10 hours.
Meanwhile, in a small glass bowl, stir together all the sauce ingredients. Cover and refrigerate.
When the pork is cooked, using a slotted spoon, transfer to a cutting board. Using two forks, shred the pork. Put the shredded pork on the bottom buns. Spoon the mango sauce over the pork. Put the top buns on the sandwiches.
Keep it Healthy: Season your meats and poultry to perfection with herb rubs, which provide a quick and healthy alternative to the excessive sodium that can be found in many bottled marinades.
Copyright © 2018 American Heart Association, Healthy For Good™