ML Interest Tag: low-sodium

Pulled Pork Sandwiches

by FoodNetwork.com

You’ve ordered them in restaurants across the country, now bring this classic sandwich to the comfort of your own home with this no-fail recipe the kiddos will love, too. The pork tenderloin is simmered and then tossed with rich flavorful sauce. Adjust the spices according to your kids’ taste buds and serve up the pork on hamburger rolls.

Total Time: 1 hr 10 min
Yield:6 servings
Level:Easy

Ingredients:
3 teaspoons vegetable oil, divided
1 small onion, chopped
2 cloves garlic, chopped
Kosher salt and freshly ground pepper
2 teaspoons chili powder
1 teaspoon ground cumin
1/2 teaspoon ground cinnamon
1/4 teaspoon cayenne pepper
1 1/2 cups low-sodium chicken broth
1/3 cup ketchup
1/3 cup plus 1 tablespoon apple cider vinegar
2 tablespoons molasses
1 pork tenderloin, about 1 pound, cut into 4 pieces
1 tablespoon whole grain mustard
3 cups (6 ounces) broccoli slaw
6 whole wheat hamburger rolls, split

Method:
1. In a large Dutch oven heat 2 teaspoons of oil over medium heat. Add the onion and garlic and season with salt and pepper. Cook until softened and lightly browned, 5 minutes. Add the chili powder, cumin, cinnamon, and cayenne and cook until toasted, 1 minute more. Stir in the broth, ketchup, 1/3 cup vinegar, and molasses. Bring to a simmer and add the pork. Simmer, covered, until the pork is just cooked through and tender, about 20 minutes

2. Meanwhile, in a medium bowl whisk the remaining 1 teaspoon of oil with the remaining 1 tablespoon of vinegar and the mustard. Add the broccoli slaw and toss well. Season with salt and pepper to taste and set aside.

3. Remove the pork to a cutting board and let stand for 5 minutes. Increase the heat on the remaining sauce in the pot to medium-high and cook until thickened, about 5 minutes. Remove from the heat.

4. Shred the pork with two forks into large chunks and add back into the thickened sauce. Toss well to coat. Let stand 10 minutes, tossing occasionally, to let the pork absorb the sauce. Serve on a bun with the slaw on the sandwich or on the side.

What do you think of these pulled pork sandwiches? 

FOOD NETWORK (www.foodnetwork.com) is a unique lifestyle network, website and magazine that connects viewers to the power and joy of food. The network strives to be viewers’ best friend in food and is committed to leading by teaching, inspiring, empowering and entertaining through its talent and expertise. Food Network is distributed to more than 100 million U.S. households and up to 35 million unique web users monthly. Since launching in 2009, Food Network Magazine’s rate base has grown tenfold and is now the second largest monthly magazine on the newsstand, with over 11.6 million readers.  

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Slow Cooker Buffalo Chicken Lettuce Wraps

by Christal Y.
It’s just sauce, it’s just sauce – and wow, this buffalo sauce is addicting. For a meal with a peppery kick and juicy crunch, make this easy version of a buffalo chicken wrap. This slow cooker recipe cuts out the unnecessary butter in buffalo sauce, but keeps all the yummy flavor. Kids will scramble for seconds of this scrumptious meal – all while getting their daily portion of veggie and fiber.
Ingredients:
 
For the chicken
24 oz boneless skinless chicken breast
1 celery stalk

1/2 onion, diced
16 oz fat free low sodium chicken broth
1/2 cup hot cayenne pepper sauce (I used Frank’s)

For the wraps:
6 large lettuce leaves, Bibb or Iceberg
1 1/2 cups shredded carrots
2 large celery stalks, cut into 2 inch matchsticks

Method:
  1. In a slow cooker, combine chicken, onions, celery stalk, and broth (enough to cover your chicken, use water if the can of broth isn’t enough). Cover and cook on high 4 hours.
  2. Remove the chicken from pot, reserve 1/2 cup broth and discard the rest.
  3. Shred the chicken with two forks, return to the slow cooker with the 1/2 cup broth and the hot sauce and set to on high for an additional 30 minutes.–Makes 3 cups chicken.
  4. To prepare lettuce cups, place 1/2 cup buffalo chicken in each leaf, top with 1/4 cup shredded carrots, celery and dressing of your choice. Wrap up and enjoy!

Allyson is a wife, mother and writer of the blog, Domestic Superhero. As a career nanny, she is vibrantly creative and constantly working on her own projects. Check out her website for more recipes and inspirational posts.

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Pumpkin Coconut Soup

by writerredtri

Pumpkin is sautéed with fresh thyme, oregano, parsley and cilantro, then pureed with coconut water in this sweet soup from the Caribbean. Kids can have fun dotting each serving with a dollop of Greek yogurt and a sprinkling of chives. This recipe is great for the fall when there’s a plethora of pumpkins and squash at the store.

Serves 4

Ingredients:
2 tablespoons canola oil
2 cups pumpkin, peeled and chopped into cubes or 2 cups butternut squash, peeled and chopped into cubes
1 small onion, minced
3 cloves garlic, crushed
4 cups low sodium chicken or vegetable stock
1 bay leaf
1 sprig fresh thyme
1/2 teaspoon dried oregano
1 tablespoon fresh parsley, chopped
1 tablespoon fresh cilantro, chopped
1/2 teaspoon salt
1/2 teaspoon brown sugar
1 cup light coconut water
1/4 teaspoon hot pepper sauce*
Greek yogurt, for garnish*
chives, chopped for garnish

*Optional.

Method:
Adult: Place the oil into a 4 quart saucepan over medium heat. Add the squash and toss to coat in the oil. Add the onion and garlic. Cover, turn heat down to medium-low and let the vegetables sweat for about 3 minutes.

Kid: Add the stock, bay leaf, thyme, oregano, parsley, cilantro and salt to the pot. Cover and simmer for about 10 minutes, or until the pumpkin is tender when pierced with a fork.

Adult: Remove the bay leaf and discard. Remove the vegetables carefully using a slotted spoon. Transfer to a blender or food processor and puree until smooth. Return the pureed veggies to the pot, add the sugar and coconut water. Stir to mix.

Together: Allow the soup to simmer for about 5 more minutes, or until it reduces by 1/4. Season with the pepper sauce, if using, stir and simmer for about 2 minutes more. Divide between 4 bowls.

Kid: Garnish each bowl with a spoonful of Greek yogurt, if using. Sprinkle some chopped chives over each servings and enjoy!

After you make this soup, let us know if you have any suggestions for other parents attempting this soup at home. 

Source: This recipe comes to us, with permissions, from the novel Stir It Up by Ramin Ganeshram. Photo credit Jean Paul Vellotti

We’ve teamed up with the Kids Cook Monday initiative to bring you a weekly recipe that encourages families to set aside the first night of every week for cooking and eating together as a family. Be sure to check out their website for more great ideas on how to empower your kids in the kitchen!

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