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Barbecue Pulled Pork From The New Soul Food Cookbook for People with Diabetes
1 lb boneless pork tenderloin 1/2 tsp pepper 1/4 tsp red pepper flakes 1 Tbs canola oil 1 cup diced onion 2 cloves garlic, minced 1/2 cup barbecue sauce 1/4 cup ketchup 1/4 cup water 1 tsp vinegar
Preheat oven to 350° F. Sear the tenderloin on all sides in a hot, nonstick skillet. Remove from the heat and season with pepper and red pepper flakes.
Cover the tenderloin with foil and bake for 25 minutes. Heat the oil in a medium saucepan and sauté the onion and garlic for 5 minutes.
Add the barbecue sauce, ketchup, water and vinegar. Simmer for 10 minutes. Shred the pork with 2 forks and add to the sauce. Serve on buns, if desired.
Serves 4
Nutritional Information: Calories Per Serving (without bun): 230, Fat: 8 g (0 g Saturated Fat), Cholesterol: 65 mg, Sodium: 482 mg, Carbohydrates: 13 g, Fiber: 1 g
Oven-Fried Catfish A Brookshire’s Best Recipe
3 pounds catfish fillets 1/4 cup yellow cornmeal 2 Tbs flour 2 Tbs creole seasoning 1/2 cup egg substitute (such as Egg Beaters) 1 cup skim milk
Rinse fish and cut into strips. In a small bowl or pie pan, mix the egg substitute with the skim milk.
In another bowl or pie pan, combine cornmeal, flour and creole seasoning mix, set aside.
Dip the fish pieces into the egg mixture. Coat on both sides with the flour.
Heat a large nonstick skillet or griddle and coat with nonstick spray. Arrange fish on the pan and spray the top of each piece with cooking spray. Cook 4 minutes per side, turning halfway through. Fish should be flaky when done.
Serves 8
Nutritional Information: Calories Per Serving: 271, Fat: 13 g (6 g Saturated Fat), Cholesterol: 80 mg, Sodium: 141 mg, Carbohydrates: 6 g, Fiber: 1 g
© 2007, Brookshire Grocery Co. Nutrient counts are rounded to the nearest whole number. All dietary and lifestyle changes should be supervised by a physician.
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Juneteenth, June 19, is all about reflecting on how life was in years gone by. And when it comes to food, that means delicious, simple dishes. Plan your Juneteenth picnic, reunion, dinner or party around these classics! Check out our other Juneteenth articles for more recipe suggestions.
