Here are barbecue flavors without heating up the grill, and in only 15 minutes. It’s perfect for a weeknight meal.
My secret to quickly broiling the meat is to place a foil-lined baking tray under the broiler while the broiler heats. The foil lining helps with quick clean-up. Placing the pork on a heated tray helps the meat cook faster.
There are many flavored barbecue sauces. I like to pick a reduced-sodium one that doesn’t have high-fructose corn syrup as the first ingredient.
Helpful Hints:
Boneless pork chops can be used instead of pork tenderloin.
Any type of canned beans can be used.
Barbecued Pork And Beans
Yield 2 servings. Recipe by Linda Gassenheimer
¾ pounds pork tenderloin
½ cup reduced-sodium barbecue sauce
1½ cups canned reduced-sodium, rinsed and drained small red kidney beans
1 tablespoon distilled vinegar
2 tablespoons packed brown sugar
Several leaves washed, ready-to-eat lettuce
2 small tomatoes
2 tablespoons reduced-fat vinaigrette dressing
Heat boiler. Line a baking tray with foil and place under broiler.
Remove visible fat from pork and slice in half lengthwise. Don’t cut all the way through. Open like a book and flatten with your palm.
Remove tray from broiler and place pork on tray. Spread 2 tablespoons barbecue sauce on meat and broil 5 minutes. Turn over, spread 3 more tablespoons barbecue sauce on meat and broil 5 more minutes.
Meanwhile, rinse and drain beans. Place remaining 3 tablespoons barbecue sauce in sauce pan over medium heat. Add vinegar, sugar and beans. Simmer 5 minutes to heat through and melt sugar.
Place lettuce on a plate. Slice tomatoes and put on top. To serve, slice meat and place on plate. Pour pan juices over top. Spoon beans onto plate.
Per serving: 640 calories (11% from fat), 7.5 g fat (1.7 g saturated, 1.8 g monounsaturated), 109 mg cholesterol, 53.7 g protein, 91 g carbohydrates, 14.2 g fiber, 269 mg sodium.
