Ditch the grill for a quick, delicious one-pot meal

June 19, 2013 

Try this quick and easy barbecue pork salad for a summer weekend.

PATRICK FARRELL/MIAMI HERALD

Try this quick and easy barbecue pork salad for a summer weekend treat. It brings the barbecue flavor without having to heat the grill.

This is a one-pot meal that’s great for two, or increase the recipe for a crowd.

I used pork tenderloin for this recipe because it cooks quickly and has very little fat. Choose a barbecue sauce that has little or no added sugar.

HELPFUL HINTS

Nutrition: 519 calories per serving; 28 percent of calories from fat

Fred Tasker’s wine tip: Barbecue sauce makes this sweet and spicy. A powerful red zinfandel from California would be great. Robert Mondavi makes a good one.

Substitutions: Any type of canned beans can be used. Any type of salad greens can be used.

Serving suggestion: If making the dish in advance, add the vinaigrette just before serving.

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, 1 whole-grain baguette

Staples: Canola oil, reduced-fat vinaigrette

BARBECUE PORK SALAD 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

2 slices whole grain baguette

Heat oil in a nonstick skillet over medium-high heat. Add the pork and sauté 3-4 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 with vinaigrette. Serve with the baguette slices.

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.

Serves 2 Linda Gassenheimer is the author of 14 cookbooks, including “The Flavors of the Florida Keys.” Go to dinnerinminutes.com.

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