Summer Recipe Series – Mexican Pulled Pork

Kristal Burton

Kristal Burton
Registered Dietitian Nutritionist

When summer temperatures are making you re-think your residential choices, it’s tempting to hit drive through fast food joints rather than face turning on your oven and attempting home cooking. Fortunately, it’s easy to make tasty, simple, healthy meals at home that don’t require switching on your oven and putting you’re a/c into over drive.

One delicious possibility is slow cooker Mexican pulled pork, a perfect recipe for people new to the kitchen and seasoned chefs alike. Although pork has a reputation for being unhealthy, lean cuts of pork such as lean pork tenderloin, are as lean and low in calories as chicken breast. It’s also a terrific source of B vitamins, iron and protein. Prepared in a slow cooker or crock pot, the rich flavors of this dish are able to develop without heating up your home and driving up your utility bill. Try making a big batch on the weekend, storing the pulled pork in the fridge and using it in different recipes through the week.

Slow cooker Mexican pulled pork
Makes 4 servings

• 1 pound Pork tenderloin (~4 servings per pound of pork)
• 2 tbsp. Mrs. Dash taco seasoning
• 1 small (14 oz.) can of green enchilada sauce
• 1 small can of diced green chilies

1. Place pork tenderloin in slow cooker. Sprinkle with taco seasoning. Do not add any liquid. Cover and cook on low heat for 10-12 hours.

2. Discard any liquid and visible fat. Shred with forks or hand mixer. Add enchilada sauce and green chilies. Still to combine completely.

3. Add to salad, burritos, or serve alone with vegetables and serving of complex carbohydrate.

Nutrition information for 4 oz serving of pork tenderloin: 178 calories; total fat 5g; saturated fat 1 g; Total carbohydrate 10 g; Dietary fiber 1 g; protein 24 g.

Mexican pulled pork salad
Makes 1 serving

• 4 cup chopped romaine lettuce
• 1 cup Mexican style pulled pork
• ½ avocado, diced
• 1/3 cup low sodium black beans
• ½ cup low sodium salsa

1. On the lettuce scatter the pulled pork, avocado cut into chunks, black beans and salsa. Enjoy!

Nutrition information: Calories 374; Total fat 18 g; Saturated fat 3 g; Total carbohydrate 39g; fiber 10 g; protein 31 g.

Pulled pork tacos
Makes 4 servings (2 tacos each)

• 4 cups Mexican pulled pork
• 8 soft corn tortillas
• 8 tbsp. guacamole
• 1 large tomato, diced
• 1 head of romaine lettuce, shredded
• Optional: Salsa or hot sauce

1. Fill each corn tortilla with ½ cup pulled pork, 2 tablespoons guacamole, 1-2 tablespoons diced tomato, romaine lettuce and salsa/hot sauce if desired. Serve 2 tacos per person with a large green salad.

Nutrition information per serving (2 tacos): 326 calories; Total fat 10g; Saturated fat 2g; Total carbohydrate 34 g; dietary fiber 6g; protein 27g.