Heart Healthy
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.
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Jerk Pork Sandwiches with Mango Sauce
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.
-
Servings:
6
-
Serving Size :
1 sandwich
Ingredients
Pork
-
1 teaspoon garlic powder -
1 teaspoon thyme -
1 teaspoon crushed red pepper flakes -
1/2 teaspoon allspice -
1/2 teaspoon cinnamon -
1/2 teaspoon ginger -
1/4 teaspoon cloves -
1 1/4 pounds pork loin or roast -
2 cups beef broth -
1 small onion
Sauce
-
1 mango -
2 tablespoons red onion -
1 tablespoon parsley OR -
1 teaspoon parsley -
1 tablespoon honey or agave nectar -
juice of 1/2 lime
Buns
-
whole-wheat pita pockets
Directions
Tip: Click on step to mark as complete.
-
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.
Nutrition Facts
Calories
Protein
FiberNutrition Facts
| Calories | 282 | |
|---|---|---|
| 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 | |
| Cholesterol | 53 mg | |
| Sodium | 252 mg | |
| Total Carbohydrate | 32 g | |
| Dietary Fiber | 4 g | |
| Sugars | 14 g | |
| Added Sugars | 3 g | |
| Protein | 24 g | |
Dietary Exchanges
1 1/2 starch, 1 fruit, 3 lean meat
-
Servings:
6
-
Serving Size :
1 sandwich
Ingredients
Pork
-
1 teaspoon garlic powder -
1 teaspoon thyme -
1 teaspoon crushed red pepper flakes -
1/2 teaspoon allspice -
1/2 teaspoon cinnamon -
1/2 teaspoon ginger -
1/4 teaspoon cloves -
1 1/4 pounds pork loin or roast -
2 cups beef broth -
1 small onion
Sauce
-
1 mango -
2 tablespoons red onion -
1 tablespoon parsley OR -
1 teaspoon parsley -
1 tablespoon honey or agave nectar -
juice of 1/2 lime
Buns
-
whole-wheat pita pockets
Directions
Tip: Click on step to mark as complete.
-
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.