Pulled Pork Sandwich

 Home-Made    dinner    2200 Calories/Day Plan     Print Flexcipe

Just because you are losing weight doesn't mean your relationships should suffer. This classic meal is a favorite among many, and is one that can be shared with the whole family or a friend.


My Weight Loss Meal:

  • 1 Pulled Pork Sandwich
  • 2 cups Green Beans
  • 2 pudding cups




Ingredients

To make portion :

scpT - Change Serving Size Preferences

  • 4 ounces pork shoulder, boneless
  • 1/2 teaspoon black pepper
  • 1/2 teaspoons chili powder
  • 1/8 cups broth (vegetable or chicken)
  • 2 Tablespoons bottled BBQ sauce
  • 1 garlic clove, smashed
  • 1 sandwich buns
  • Pickle slices
  • 2 cups green beans, trimmed and halved (fresh or frozen, not canned)
  • 2 Tablespoon bottled light salad dressing (such as Italian or vinaigrette)
  • 2 pudding cups (4 ounce, such as Jell-O or Snack Pack)



Directions:

For the Pulled Pork Sandwich:

  1. Heat the oven to 325°F.
  2. Trim all visible fat off of the pork using a sharp knife. Sprinkle all over with pepper, and chili powder. (Also sprinkle with salt if you are using low-sodium broth.)
  3. Stir the broth and 1/2 of the BBQ sauce together in a Dutch oven or a deep oven-proof dish. Place the pork and smashed garlic in the pan, cover tightly with lid or heavy-duty foil, and place in the oven.
  4. Braise the pork for 2 hours for every pound of meat before checking for doneness. It should be very tender and flake easily with a fork. Keep checking at 30-minute intervals until tender.
  5. When done, lift the pork out of the broth using tongs or two forks and place it in a large bowl. Using a fork and your hands, shred evenly, discarding fat and gristle as you go. Toss with the other half of the BBQ sauce. If you prefer more moisture, drizzle with the cooking juices.
  6. When ready to eat, fill the bun with the pork and pickles.

For the Green Beans:

  1. If using fresh green beans, bring a large pot of salted water to a boil. Cook the green beans briefly in the boiling water (about 3 minutes), until just tender. Strain in a colander.
  2. To cook fresh green beans in the microwave, place them in a microwave-safe dish with about 1 tablespoon of water per cup of green beans. Cover and cook on high 1-2 minutes.
  3. If using frozen green beans, cook according to package instructions.
  4. When green beans are cooked, toss hot with salad dressing and serve immediately.

Pulled Pork Sandwich

 Home-Made    dinner    1900 Calories/Day Plan     Print Flexcipe

Just because you are losing weight doesn't mean your relationships should suffer. This classic meal is a favorite among many, and is one that can be shared with the whole family or a friend.


My Weight Loss Meal:

  • 1 Pulled Pork Sandwich
  • 2 cups Green Beans
  • 1 pudding cup




Ingredients

To make portion :

scpT - Change Serving Size Preferences

  • 4 ounces pork shoulder, boneless
  • 1/2 black pepper
  • 1/2 teaspoons chili powder
  • 1/8 cups broth (vegetable or chicken)
  • 1 garlic clove, smashed
  • 1 Tablespoons bottled BBQ sauce
  • 1 sandwich buns
  • Pickle slices
  • 2 cups green beans, trimmed and halved (fresh or frozen, not canned)
  • 2 Tablespoon bottled fat-free salad dressing (such as Italian or vinaigrette)
  • 1 fat-free pudding cups (4 ounce, such as Jell-O or Snack Pack)



Directions:

For the Pulled Pork Sandwich:

  1. Heat the oven to 325°F.
  2. Trim all visible fat off of the pork using a sharp knife. Sprinkle all over with pepper, and chili powder. (Also sprinkle with salt if you are using low-sodium broth.)
  3. Place the pork, broth and smashed garlic in a Dutch oven or a deep oven-proof dish. Cover tightly with lid or heavy-duty foil, and place in the oven.
  4. Braise the pork for 2 hours for every pound of meat before checking for doneness. It should be very tender and flake easily with a fork. Keep checking at 30-minute intervals until tender.
  5. When done, lift the pork out of the broth using tongs or two forks and place it in a large bowl. Using a fork and your hands, shred evenly, discarding fat and gristle as you go. Toss with the BBQ sauce. If you prefer more moisture, drizzle with the cooking juices.
  6. When ready to eat, fill the bun with the pork and pickles.

For the Green Beans:

  1. If using fresh green beans, bring a large pot of salted water to a boil. Cook the green beans briefly in the boiling water (about 3 minutes), until just tender. Strain in a colander.
  2. To cook fresh green beans in the microwave, place them in a microwave-safe dish with about 1 tablespoon of water per cup of green beans. Cover and cook on high 1-2 minutes.
  3. If using frozen green beans, cook according to package instructions.
  4. When green beans are cooked, toss hot with salad dressing and serve immediately.

Pulled Pork Sandwich

 Home-Made    dinner    1700 Calories/Day Plan     Print Flexcipe

Just because you are losing weight doesn't mean your relationships should suffer. This classic meal is a favorite among many, and is one that can be shared with the whole family or a friend.


My Weight Loss Meal:

  • 1 Pulled Pork Sandwich
  • 2 cups Green Beans




Ingredients

To make portion :

scpT - Change Serving Size Preferences

  • 4 ounces pork shoulder, boneless
  • 1/2 teaspoon black pepper
  • 1 teaspoons chili powder
  • 1/8 cups broth (vegetable or chicken)
  • 1 garlic clove, smashed
  • 1 Tablespoons bottled BBQ sauce
  • 1 sandwich buns
  • Pickle slices
  • 2 cups green beans, trimmed and halved (fresh or frozen, not canned)
  • 2 Tablespoon bottled fat-free salad dressing (such as Italian or vinaigrette)



Directions:

For the Pulled Pork Sandwich:

  1. Heat the oven to 325°F.
  2. Trim all visible fat off of the pork using a sharp knife. Sprinkle all over with pepper and chili powder. (Also sprinkle with salt if you are using low-sodium broth.)
  3. Place the pork, broth and smashed garlic in a Dutch oven or a deep oven-proof dish. Cover tightly with lid or heavy-duty foil, and place in the oven.
  4. Braise the pork for 2 hours for every pound of meat before checking for doneness. It should be very tender and flake easily with a fork. Keep checking at 30-minute intervals until tender.
  5. When done, lift the pork out of the broth using tongs or two forks and place it in a large bowl. Using a fork and your hands, shred evenly, discarding fat and gristle as you go. Toss with the BBQ sauce. If you prefer more moisture, drizzle with the cooking juices.
  6. When ready to eat, fill the bun with the pork and pickles.

For the Green Beans:

  1. If using fresh green beans, bring a large pot of salted water to a boil. Cook the green beans briefly in the boiling water (about 3 minutes), until just tender. Strain in a colander.
  2. To cook fresh green beans in the microwave, place them in a microwave-safe dish with about 1 tablespoon of water per cup of green beans. Cover and cook on high 1-2 minutes.
  3. If using frozen green beans, cook according to package instructions.
  4. When green beans are cooked, toss hot with salad dressing and serve immediately.

Pulled Pork Sandwich

 Home-Made    dinner    1400 Calories/Day Plan     Print Flexcipe

Just because you are losing weight doesn't mean your relationships should suffer. This classic meal is a favorite among many, and is one that can be shared with the whole family or a friend.


My Weight Loss Meal:

  • 1 Pulled Pork Sandwich
  • 1 cup Green Beans




Ingredients

To make portion :

scpT - Change Serving Size Preferences

  • 4 ounces pork shoulder, boneless
  • 1/2 teaspoon black pepper
  • 1 teaspoons chili powder
  • 1/8 cups broth (vegetable or chicken)
  • 1 garlic clove, smashed
  • 1 Tablespoons bottled BBQ sauce
  • 2 slices thin-sliced white bread (such as Pepperidge Farm or Dave’s)
  • Pickle slices
  • 1 cup green beans, trimmed and halved (fresh or frozen, not canned)
  • 1 Tablespoon bottled fat-free salad dressing (such as Italian or vinaigrette)



Directions:

For the Pulled Pork Sandwich:

  1. Heat the oven to 325°F.
  2. Trim all visible fat off of the pork using a sharp knife. Sprinkle all over with pepper and chili powder. (Also sprinkle with salt if you are using low-sodium broth.)
  3. Place the pork, broth and smashed garlic in a Dutch oven or a deep oven-proof dish. Cover tightly with lid or heavy-duty foil, and place in the oven.
  4. Braise the pork for 2 hours for every pound of meat before checking for doneness. It should be very tender and flake easily with a fork. Keep checking at 30-minute intervals until tender.
  5. When done, lift the pork out of the broth using tongs or two forks and place it in a large bowl. Using a fork and your hands, shred evenly, discarding fat and gristle as you go. Toss with the BBQ sauce. If you prefer more moisture, drizzle with the cooking juices.
  6. When ready to eat, make a sandwich with the bread, pork and pickles.

For the Green Beans:

  1. If using fresh green beans, bring a large pot of salted water to a boil. Cook the green beans briefly in the boiling water (about 3 minutes), until just tender. Strain in a colander.
  2. To cook fresh green beans in the microwave, place them in a microwave-safe dish with about 1 tablespoon of water per cup of green beans. Cover and cook on high 1-2 minutes.
  3. If using frozen green beans, cook according to package instructions.
  4. When green beans are cooked, toss hot with salad dressing and serve immediately.

Chili and Baked Potato

 Home-Made    lunch    1700 Calories/Day Plan     Print Flexcipe

The beans in chili can help lower blood sugar and cholesterol, and even though potatoes don't have the best reputation, they are actually packed with micronutrients that support your health.


My Weight Loss Meal:

  • 1 Baked Potato
  • 1 serving Chili




Ingredients

To make portion :

scpT - Change Serving Size Preferences

  • 1 russet potato, small, scrubbed and dry (about 2″x3 1/2″)
  • Cooking spray
  • 1 Tablespoons light sour cream (or plain low-fat yogurt)
  • 1 Tablespoons chopped scallions or chives (optional)
  • Salt and pepper, to taste
  • 4 ounces 93% lean ground beef (or substitute ground turkey)
  • 1/4 cups diced yellow onion
  • 1 garlic cloves, pressed
  • 1/2 Tablespoons ketchup
  • 1/2 teaspoons ground cumin
  • 1/2 Tablespoons chili powder
  • Pinch of red chili flakes (optional)
  • 1 1/4 cups canned diced tomatoes with chilis, with liquid (such as Ro-tel)
  • 1/2 cups canned beans, rinsed and drained (pinto beans, black beans, red beans, or a mix)



Directions:

For the Baked Potato:

  1. Heat the oven to 350°F. Prick the potato all over with a fork and coat it lightly with cooking spray.
  2. Place the potato directly on the oven rack and bake until skin is crisp and a knife cuts easily to the center, about 45 minutes.
  3. Using oven mitts, carefully remove the potato and cut an “X” in the top. Squeeze to open up the potato, then top with sour cream and scallions. Season to taste with salt and pepper.

For the Chili: 

  1. Coat the bottom of a heavy-bottomed soup pot generously with cooking spray and heat over medium.
  2. When hot, add the beef and cook until browned, breaking it up with a spoon as it cooks. Use a slotted spoon to remove the meat to a plate.
  3. Add the onions to the pot and cook until soft, about 5 minutes.
  4. Reduce heat to medium-low and add the garlic, ketchup, cumin, chili powder, and chili flakes, if using. Stir and cook until fragrant, 2 to 3 minutes.
  5. Add the tomatoes, beans, and meat to the pot and stir well to combine. Heat through, adding water 1/4 cup at a time if the chili is too thick.

Chili and Baked Potato

 Home-Made    lunch    1400 Calories/Day Plan     Print Flexcipe

The beans in chili can help lower blood sugar and cholesterol, and even though potatoes don't have the best reputation, they are actually packed with micronutrients that support your health.


My Weight Loss Meal:

  • 1 Baked Potato
  • 1 serving Chili




Ingredients

To make portion :

scpT - Change Serving Size Preferences

  • 1 russet potato, small, scrubbed and dry (about 2″x4″)
  • Cooking spray
  • 1 Tablespoons light sour cream (or plain low-fat yogurt)
  • 1 Tablespoons chopped scallions or chives (optional)
  • Salt and pepper, to taste
  • 3 ounces 93% lean ground beef (or substitute ground turkey)
  • 2 Tablespoons diced yellow onion
  • 1 garlic cloves, pressed
  • 1/2 Tablespoons ketchup
  • 1/2 teaspoons ground cumin
  • 2 teaspoons chili powder
  • Pinch of red chili flakes (optional)
  • 5/8 cups canned diced tomatoes with chilis, with liquid (such as Ro-tel)
  • 1/8 cups canned beans, rinsed and drained (pinto beans, black beans, red beans, or a mix)



Directions:

For the Baked Potato:

  1. Heat the oven to 350°F. Prick the potato all over with a fork and coat it lightly with cooking spray.
  2. Place the potato directly on the oven rack and bake until skin is crisp and a knife cuts easily to the center, about 45 minutes.
  3. Using oven mitts, carefully remove the potato and cut an “X” in the top. Squeeze to open up the potato, then top with sour cream and scallions. Season to taste with salt and pepper.

For the Chili: 

  1. Coat the bottom of a heavy-bottomed soup pot generously with cooking spray and heat over medium.
  2. When hot, add the beef or turkey and cook until browned, breaking it up with a spoon as it cooks. Use a slotted spoon to remove the meat to a plate.
  3. Add the onions to the pot and cook until soft, about 5 minutes.
  4. Reduce heat to medium-low and add the garlic, ketchup, cumin, chili powder, and chili flakes, if using. Stir and cook until fragrant, 2 to 3 minutes.
  5. Add the tomatoes, beans, and meat to the pot and stir well to combine. Heat through, adding water 1/4 cup at a time if the chili is too thick.

Chili and Baked Potato

 Home-Made    lunch    2200 Calories/Day Plan     Print Flexcipe

The beans in chili can help lower blood sugar and cholesterol, and even though potatoes don't have the best reputation, they are actually packed with micronutrients that support your health.


My Weight Loss Meal:

  • 1 Baked Potato
  • 1 serving Chili




Ingredients

To make portion :

scpT - Change Serving Size Preferences

  • 1 russet potato, medium, scrubbed and dry (about 2 1/2″x4″)
  • Cooking spray
  • 2 Tablespoons light sour cream (or plain low-fat yogurt)
  • 1 Tablespoons chopped scallions or chives (optional)
  • Salt and pepper, to taste
  • 1/2 Tablespoons vegetable oil
  • 4 ounces 93% lean ground beef (or substitute ground turkey)
  • 1/4 cups diced yellow onion
  • 1 garlic cloves, pressed
  • 1/2 Tablespoons ketchup
  • 1/2 teaspoons ground cumin
  • 1/2 Tablespoons chili powder
  • Pinch of red chili flakes (optional)
  • 1 1/4 cups diced canned tomatoes with chilis, with liquid (such as Ro-tel)
  • 3/4 cups canned beans, rinsed and drained (pinto beans, black beans, red beans, or a mix)



Directions:

For the Baked Potato:

  1. Heat the oven to 350°F. Prick the potato all over with a fork and coat it lightly with cooking spray.
  2. Place the potato directly on the oven rack and bake until skin is crisp and a knife cuts easily to the center, about 1 hour.
  3. Using oven mitts, carefully remove the potato and cut an “X” in the top. Squeeze to open up the potato, then top with sour cream and scallions. Season to taste with salt and pepper.

For the Chili: 

  1. Add the oil to a heavy-bottomed soup pot and heat over medium.
  2. When the oil starts to shimmer, add the beef and cook until browned, breaking it up with a spoon as it cooks. Use a slotted spoon to remove the meat to a plate.
  3. Add the onions to the pot and cook until soft, about 5 minutes.
  4. Reduce heat to medium-low and add the garlic, ketchup, cumin, chili powder, and chili flakes, if using. Stir and cook until fragrant, 2 to 3 minutes.
  5. Add the tomatoes, beans, and meat to the pot and stir well to combine. Heat through, adding water 1/4 cup at a time if the chili is too thick.

Chili and Baked Potato

 Home-Made    lunch    1900 Calories/Day Plan     Print Flexcipe

The beans in chili can help lower blood sugar and cholesterol, and even though potatoes don't have the best reputation, they are actually packed with micronutrients that support your health.


My Weight Loss Meal:

  • 1 Baked Potato
  • 1 serving Chili




Ingredients

To make portion :

scpT - Change Serving Size Preferences

  • 1 russet potato, small, scrubbed and dry (about 2″x4″)
  • Cooking spray
  • 2 Tablespoons light sour cream (or plain low-fat yogurt)
  • 1 Tablespoons chopped scallions or chives (optional)
  • Salt and pepper, to taste
  • 4 ounces 93% lean ground beef (or substitute ground turkey)
  • 1/4 cups diced yellow onion
  • 1 garlic cloves, pressed
  • 1/2 Tablespoons ketchup
  • 1/2 teaspoons ground cumin
  • 1/2 Tablespoons chili powder
  • Pinch of red chili flakes (optional)
  • 1 1/4 cups canned diced tomatoes with chilis, with liquid (such as Ro-tel)
  • 1/2 cups canned beans, rinsed and drained (pinto beans, black beans, red beans, or a mix)



Directions:

For the Baked Potato:

  1. Heat the oven to 350°F. Prick the potato all over with a fork and coat it lightly with cooking spray.
  2. Place the potato directly on the oven rack and bake until skin is crisp and a knife cuts easily to the center, about 45 minutes.
  3. Using oven mitts, carefully remove the potato and cut an “X” in the top. Squeeze to open up the potato, then top with sour cream and scallions. Season to taste with salt and pepper.

For the Chili: 

  1. Coat the bottom of a heavy-bottomed soup pot generously with cooking spray and heat over medium.
  2. When hot, add the beef and cook until browned, breaking it up with a spoon as it cooks. Use a slotted spoon to remove the meat to a plate.
  3. Add the onions to the pot and cook until soft, about 5 minutes.
  4. Reduce heat to medium-low and add the garlic, ketchup, cumin, chili powder, and chili flakes, if using. Stir and cook until fragrant, 2 to 3 minutes.
  5. Add the tomatoes, beans, and meat to the pot and stir well to combine. Heat through, adding water 1/4 cup at a time if the chili is too thick.

Pulled Pork Sandwich

 Home-Made    dinner    2800 Calories/Day Plan     Print Flexcipe

Just because you are losing weight doesn't mean your relationships should suffer. This classic meal is a favorite among many, and is one that can be shared with the whole family or a friend.


My Weight Loss Meal:

  • 1 serving Pulled Pork Sandwich
  • 1 cup Green beans
  • 2 servings Pudding cups




Ingredients

To make portion :

scpT - Change Serving Size Preferences

For Pulled Pork Sandwich

  • 8 ounces Pork shoulder, boneless
  • 1 teaspoon Black pepper
  • 1 teaspoon Chili powder
  • 1/4 cup Broth Vegetable or chicken
  • 3 Tablespoons Bottled BBQ sauce
  • 1 Garlic clove, smashed
  • 1 Large sandwich bun Or 2 smaller buns
  • Pickle slices

For Green beans

  • 1 cup Green beans, trimmed and halved Fresh or frozen (not canned)
  • 1 Tablespoon Bottled light salad dressing Such as Italian or vinaigrette

For Pudding cups

  • 2 Fat-free pudding cups (4 oz) Or substitute fat-free candy such as 8 pieces Starburst or 1/4 cup Skittles



Directions:

For Pulled Pork Sandwich

  1. Heat the oven to 325°F.
  2. Trim all visible fat off of the pork using a sharp knife. Sprinkle all over with pepper, and chili powder. (Also sprinkle with salt if you are using low-sodium broth.)
  3. Stir the broth and 1/2 of the BBQ sauce together in a Dutch oven or a deep oven-proof dish. Place the pork and smashed garlic in the pan, cover tightly with lid or heavy-duty foil, and place in the oven.
  4. Braise the pork for 2 hours for every pound of meat before checking for doneness. It should be very tender and flake easily with a fork. Keep checking at 30-minute intervals until tender.
  5. When done, lift the pork out of the broth using tongs or two forks and place it in a large bowl. Using a fork and your hands, shred evenly, discarding fat and gristle as you go. Toss with the other half of the BBQ sauce. If you prefer more moisture, drizzle with the cooking juices.
  6. When ready to eat, fill the bun with the pork and pickles.

For Green beans

  1. If using fresh green beans, bring a large pot of salted water to a boil. Cook the green beans briefly in the boiling water (about 3 minutes), until just tender. Strain in a colander.
  2. To cook fresh green beans in the microwave, place them in a microwave-safe dish with about 1 tablespoon of water per cup of green beans. Cover and cook on high 1-2 minutes.
  3. If using frozen green beans, cook according to package instructions.
  4. When green beans are cooked, toss hot with salad dressing and serve immediately.

Recipe Notes

If you have a slow-cooker, it makes the pulled pork even easier. Follow the instructions given, but cook on low for 8-10 hours per pound of meat. If you cook it overnight, shred and sauce the pork before storing it in the fridge with an extra drizzle of cooking liquid to prevent it from drying out. Then simply reheat for dinner. Pulled pork keeps well in the freezer, up to 3 months. To freeze, shred the pork and make it extra moist with cooking liquid and barbecue sauce.

Chili and Baked Potato

 Home-Made    lunch    2800 Calories/Day Plan     Print Flexcipe

The beans in chili can help lower blood sugar and cholesterol, and even though potatoes don't have the best reputation, they are actually packed with micronutrients that support your health.


My Weight Loss Meal:

  • 1 Baked potato
  • 1 serving Chili
  • 8 fluid ounces 100% fruit juice




Ingredients

To make portion :

scpT - Change Serving Size Preferences

For Baked potato

  • Russet potato, medium, scrubbed and dry (About 2 1/2″x4″)
  • Cooking spray
  • 2 Tablespoons Light sour cream Or plain low-fat yogurt
  • 1 Tablespoon Chopped scallions or chives
  • Salt and pepper, To taste

For Chili

  • 1/2 Tablespoon Vegetable oil
  • 4 ounces 93% lean ground beef Or substitute ground turkey
  • 1/4 cup Diced yellow onion
  • 1 Garlic clove, pressed
  • 1/2 Tablespoon Ketchup
  • 1/2 teaspoon Ground cumin
  • 1/2 Tablespoon Chili powder
  • Pinch of red chili flakes, Optional
  • 1 1/4 cup Diced canned tomatoes with chilis, with liquid (Such as Ro-tel)
  • 3/4 cup Canned beans, rinsed and drained Pinto beans, black beans, red beans, or a mix

For 100% fruit juice

  • 8 fluid ounces 100% fruit juice ~ 100-calorie serving



Directions:

For Baked potato

  1. Heat the oven to 350°F. Prick the potato all over with a fork and coat it lightly with cooking spray.
  2. Place the potato directly on the oven rack and bake until skin is crisp and a knife cuts easily to the center, about 1 hour.
  3. Using oven mitts, carefully remove the potato and cut an “X” in the top. Squeeze to open up the potato, then top with sour cream and scallions. Season to taste with salt and pepper.

For Chili

  1. Add the oil to a heavy-bottomed soup pot and heat over medium.
  2. When the oil starts to shimmer, add the beef and cook until browned, breaking it up with a spoon as it cooks. Use a slotted spoon to remove the meat to a plate.
  3. Add the onions to the pot and cook until soft, about 5 minutes.
  4. Reduce heat to medium-low and add the garlic, ketchup, cumin, chili powder, and chili flakes, if using. Stir and cook until fragrant, 2 to 3 minutes.
  5. Add the tomatoes, beans, and meat to the pot and stir well to combine. Heat through, adding water 1/4 cup at a time if the chili is too thick.

Recipe Notes

If you prefer your chili without beans, increase the ground beef to 6 ounces and go for a larger russet potato (about 2 1/2" x 3 1/2") to get fiber and healthy carbohydrate. Instead of the sour cream, you may swap in 2 tablespoons grated cheese or 1/4 cup shredded light cheese. To save time, you can "bake" potatoes in the microwave. Scrub, poke, and coat with cooking spray as instructed, then place in a microwave-safe dish. Cook on high for 8-10 minutes, flipping the potato over (using tongs or an oven mitt) halfway through. If you'd like to crisp up the skin, put the cooked potato in a 450°F oven for a few minutes. The baked potato and chili can be made in advance and stored in the fridge for up to 3 days; the chili may be frozen.