Pulled Pork sandwich

Posted on July 28, 2010. Filed under: calories, carbs, diet, eating clean, fat, food, nutrition |


  • 2 tbsp. canola oil
  • 1 small white onion, diced small
  • 3 garlic cloves, finely chopped
  • 1 can (6 oz.) tomato paste
  • 2 tsp. ground mustard
  • 1 can (28 oz.) tomato sauce
  • 1/4 cup unsulfured molasses (you can substitute this with dark agave nectar)
  • 2 tbsp. Worcestershire sauce
  • 3 tbsp. white vinegar
  • 1 1/2 tsp. ground pepper
  • Grillmates mesquite flavoring
  • Pork tenderloin
  • Light, whole wheat/ whole grain hamburger buns


In a medium saucepan, heat canola oil over medium heat.  Add diced onion and cook until completely soft, approximately 5 minutes.  Add garlic and cook about 1 minute.

Add the tomato paste and mustard.  Stirring constantly, cook until paste turns a bright red in color, approximately 5 minutes.  Add 2 cups water, tomato sauce, molasses, Worcestershire sauce, vinegar, salt and pepper.  Stir until smooth.

Bring mixture to a simmer, reduce heat to low, and cover partially.  Stirring occasionally, simmer for 2 hours.  You can thin the sauce down with water if it becomes too thick.  Add mesquite seasoning, more vinegar, salt and/or pepper to taste (if desired).  Let simmer on low for 1 – 2 hours.

Place pork tenderloin in slow cooker, dump entirety of sauce on the tenderloin and cook on low for about 24 hours.

When pork is pull-able (it will basically fall apart) take it out of the slow cooker and I put mine in a big tupperware, then pull apart with two forks.  Don’d add all of the sauce or else it will be soupy, so add just enough to keep it moist.  (Use the rest for chicken on the grill perhaps, or to top the sandwiches.)  Put pork on whole wheat buns and enjoy.


Pulled pork w/out bun (serves 6):

Cals – 372

Fat – 7

Carbs – 14

Fiber – 3

Sodium – 253

Protein – 17

(In case you want to use the BBQ sauce for something else, I’ll give you the nutrition facts for the ENTIRE batch of sauce, so divide it how you like: cals – 857, fat – 28, carbs – 68, fiber – 15, sodium – 1024, protein – 15)


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One Response to “Pulled Pork sandwich”

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It’s sound so delicious! Thanks for this nice post and i like to know that if you have some more info about slow cooker then please share with us.

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