left shadow
MPRNAC header
mprnac home button
mprnac about us button
mprnac events button
mprnac membership button
mprnac representatives button
mprnac mission statement button
mprnac gallery button
mprnac  contact us button
mprnac feedback  button
mprnac links button
mprnac cooking button
mprnac produce button
mprnac diabetes button
mprnac recipes button
mprnac exercise button
mprnac gardening tips button
FDPIR website link
USDA website link
national diabetes website link
drop shadow
Recipes for Eating Healthy
produce shopper

We want to thank everyone who submitted their recipes to us. We painstakingly went through the hundreds of submissions we received and chose those that contained at least 50% Commodity food items within the recipe.

Great care has been taken in selecting these recipes; our basis for selection was ease of preparation, required few pots or pans and most importantly taste.

Each and every recipe was taste tested by Native Americans from around the country in many different tribes. A number of these recipes have been modified slightly to minimize the amounts of sugar and sodium required, yet still providing you with a tasty dish.

We hope that you take advantage of this site and try these dishes in your home; and we also encourage you to submit your own recipes on our Feed Back page. Thank you.


Choose a Menu Category
Recipies for those with and without Diabetics Recipes for Diabetics

Our selection of recipes for those with Diabetes can also be prepared and enjoyed by people without Diabetes. These special recipes contain less sugar and sodium
than most of our other recipes, yet we have managed to make them just as delicious
and even more nutritous. We hope you enjoy these recipes and check back often for our latest mouth-watering additions!

* All Recipes for Diabetics will be listed at the bottom of each section and highlighted in orange to differentiate them from the others. Thank you and we hope that you enjoy many of these delicious dishes submitted by your famiy, friends and tribes.
Soups & Stews
Gravies, Spreads & Sauces
Fruits & Vegetables
Meat & Fish Main Dishes
Chicken Main Dishes
Meat & Fish Main Course Dishes

Crispy Baked Chicken Ingredients
1 Chicken, cut into pieces (2 1/2 lbs.)
1 Cup milk or 1/3 cup nonfat dry milk an 1 cup water
1 Cup cornflak crumbs
1 Teaspoon dried oregano
1/4 Teaspoon pepper

1. Remove skin from chicken, rinse and dry pieces.
2. Pour milk into a small bowl.
3. In another bowl or plastic bag, mix the cornflakes crumbs and seasongings.
4. Dip each piece of chicken in a milk, then roll or shake each piece in the crumb mixture until coated.
5. Put chicken in a single layer on a lightly oiled baking pan.
6. Bake at 400 degrees for 45 minutes.

Taco Salad Ingredients
1/2 Pound ground pork or beef
2 Cups cooked kidney beans
1 Package taco seasoning mix or 2 Teaspoons chili powder
2 Cups chopped lettuce
2 Tomatoes
1 Cup grated cheede
1 11oz. bag of corn chips

1. Brown the ground meat in a skillet, stirring to brek up meat. Drain off fat.
2. Stir in taco seasoning mix or chili powder and kidney beans.
3. Wash lettuce and tomatoes, tear lettuce and cut tomatoes into bite-sized pieces.
4. In a large bowl mix together all ingredients.
5. Serve at once.

Beef Stroganoff Ingredients
1 Tablespoon oil
1 Onion, chopped
8 oz. Mushrooms
2 Tablespoons flour
1/4 Teaspoon garlic powder
1/4 Teaspoon pepper
1/3 Cup water
1 Teaspoon beef buoillon granules
1 Cuplow-fat yogurt
2 Cups cooked sliced beef
Rice or noodles, cooked

1. Heat oil in skillet. Saute onions and mushrooms inoil.
2. Stir in flour, garlic powder and pepper.
3. Stir in water, beef bouillion and yogurt.
Simmer 12-15 minutes.
4. Add beef.
5. Serve over rice or noodles.

Beef Stew Ingredients
1 Tablespoon flour
1/4 Teaspoon salt
1 Teaspoon pepper
1 lb. Stew meat from roast, cut up
2 Tablespoons oil
2 Cups water
4 Large Carrots, sliced
4 Medium potatoes, cut into squares
1 Large onion, sliced
2 Stalks celery, sliced

1. Dust stew meat with flour, salt and pepper.
2. Brown meat in oil.
3. Add 2 cups wate, cover and simmer unti tender.
4. Add vegetables and more water, if needed. Continue to cook until vegetables are tender, about 25-20 minutes.
Pat-A-Pizza Ingredients
1 Can refrigerated biscuits
4 Oz. tomato sauce
1 1/2 Teaspoons oregano
1/2 Pound ground beef or pork
10 Small slices cheese
1. Pat and push the biscuits into circles of about 4 inches across on a baking sheet.
2. Stir oregano into tomato sauce and put about 1 tablespoon of sauce on each circle
3. Bake at 400 degress until lightly browned (roughly 10 min.)
4. If you are using meat, while the pizza bakes, crumbel meat into a hot skillet and brown over low heat and remove fat.
5. Turn oven down to 325 or low, put some met, then cheese on each pizza and heat until the cheese is melted.
Meal in a Package Ingredients
1 Hamburger Patty
1 Small potato sliced
1 Carrot sliced
1 Small onion, sliced
Salt and Pepper to taste
1. Use a piece of heavy aluminum foil about a foot square. With the shiny side up, put the vegetables and hamburger on the foil.
2. Season with salt and pepper
3. Bring 2 edges of foil together and fold. Fold ends together so the package won't leak.
4. Put package on hot foals and cook for 20 minutes, turn over and cook for 10 minutes more.
5. Eat right out of the package.
Pork and Noodle Dinner Ingredients
1 Lb. Pounded ground pork
4 Stalks celery, chopped
4 Onions, chopped
2 Green bell peppers, chopped
3 1/2 Cups canned tomatoes
8 oz. package of noodles, cooked
1/2 Cups shredded cheddar cheese
Salt and Pepper to taste.
1. Brown meat
2. Add celery, onion, grn pepper
3. Add tomatoes and salt and pepper to taste
4. Bring mixture to boil, lower hear and simmer for 1 hour.
5. Mix with cooked noodles in casserole dish.
6. Top with cheese and put in microwave or 350 degree oven until cheese is bubbly.
(Makes 6 servings.)
Whole Wheat Master Mix Ingredients
4 Cups All-purpose flour
4 Cups whole-wheat flour
1/4 Cup baking powder
2 Cups nonfat dry milk powder
2 Cups shortening
1. Measure both flours, baking powder, and dry milk powder into a large bowl. Mix together very well 2. Cut in shortening with a fork until mixture looks coarse, like cornmeal 3. Store in a tightly covered container at room temperature 4. Use as needed when listed in other recipes
Hamburger - Onion Pie Ingredients
1 Cup bakery mix
1/3 Cup light cream
1 lb Hamburger
2 Each med. onions
1 Teaspoon salt
1/4 Teaspoon pepper
2 Tablespoons bakery mix
2 Eggs
1 Cup cottage cheese
Heat oven to 375 F. Mix baking mix with cream using your hands, knead gently 10 times. Roll dough to fit 9" pie plate. Saute beef and onion in frypan, add next four ingredients mix well and put in pie plate. Beat eggs slightly and blend in cottage cheese. Pour over meat, sprinkle with paprika and bake 30 minutes.
All-In-One Tuna Casserole Ingredients
10 Ounces mixed vegetables-- thawed
1 Envelope golden onion soup mix
8 Ounces medium egg noodles -- cooked and drained
1 1/2 Cups milk
2 Ounces cheese -- equal to 1/2 cup
6 1/2 Ounces tuna -- drained & flaked
Preheat oven to 350 degrees F. In large bowl, blend golden onion recipe soup mix with milk; stir in mixed vegetables, cooked noodles and tuna. Turn into greased 2-quart oblong baking dish, then top with cheese. Bake 20 minutes or until bubbling.
Classic Meatloaf Ingredients
1-1/2 lbs. Lean ground beef
1 Can (8 ounces) tomato sauce
1 Cup soft bread crumbs
1 Small onion, finely chopped
1 Egg, slightly beaten
2 Teaspoon. Worcestershire sauce
1 Teaspoon dried thyme leaves
1/2 Teaspoon garlic salt
1/4 Teaspoon pepper
1 Tablespoon packed brown sugar
1 Teaspoon dry mustard
Preheat oven to 350 degrees F. Reserve 1/4-cup tomato sauce. In a large bowl, combine ground beef, remaining tomato sauce, bread crumbs, onion, egg, Worcestershire sauce, thyme, garlic salt and pepper. Mix lightly but thoroughly. Divide mixture into thirds and shape to form three loaves, each about 1-1/2 inches thick. Place on rack in open roasting pan. Combine reserved tomato sauce, brown sugar and mustard. Spread over top of loaves. Bake in 350 degrees F oven 1 hour (or until no longer pink in middle and juices run clear). Check with a meat thermometer - should be 160 degrees F in center.
Cold or Hot Macaroni and Meat Salad Ingredients
2 Cups macaroni,dry
1/2 Can chicken, turkey or tuna
1 Cup cheese, diced
1/4 Cup celery, chopped
2 Tablespoons onion, finely chopped
1/4 Cup salad dressing, mayonnaise-type
1/4 Cup evaporated milk
1 Teaspoon prepared mustard
1/4 Cup sweet pickle relish or chopped pickles
1/2 Can green peas or whole kernel corn or carrots
Cook macaroni using directions on package. Drain meat. Rinse under water to remove extra fat. In a large bowl combine macaroni, meat, cheese, celery and onion. Blend salad dressing, evaporated milk and mustard together in a small bowl. Add to macaroni mixture, and mix well. Gently stir pickle relish and drained peas into macaroni mixture. To serve cold, chill in refrigerator several hours. To serve hot, put into a lightly oiled casserole dish and bake at 375 degrees for 30-35 minutes.
Impossible Cheeseburger Pie Ingredients
1 lb Ground beef
1 1/2 Cup onions; chopped
1/2 Teaspoon salt
1/4 Teaspoon pepper
3 Eggs
3/4 Cup bakery mix
2 Tomatoes; sliced
1 Cup shredded cheese
1 1/2 Cup milk
Preheat oven to 400. Can be topped with crisply cooked bacon. Grease pie plate, 10x1 1/2 inch, or sq. baking dish, 8x8, or 6 10 oz. custard cups. Cook and stir gr. beef and onion in 10 inch skillet over med. heat until beef is brown; drain. Stir in salt and pepper. Spread in pie plate. Beat milk, eggs and baking mix 15 sec. in blender on high speed, 1 min. with wire whisk or hand beater or until smooth. Pour into pie plate. Bake 30 min. Top with tomato slices; sprinkle with cheese. Bake 5-8 min. or til knife comes out clean. Cool 5 min.
Beef Bundles Ingredients
1 Pound ground beef
2 Medium onions, peeled and quartered
4 Large potatoes, peeled and diced
2 Large carrots thinly sliced
Pepper and salt to taste
Aluminum foil
Makes 4 servings.
Make four patties out of the ground beef. Divide vegetables into four equal portions. Place each portion on a 12 inch piece of foil and season to taste with pepper and salt. Bring edges of foil together and double seal. Place in a oven set at 350 degrees. Cook for 1 hour, turning the bundles occasionally Serve right in foil.

One-Pan mexican Style Meat Bake Ingredients
1 Can meatball stew
2 Cups master mix
1/4 Cup nonfat dry milk powder
1/2 Cup dry egg mix
1 1/4 Cups water
1/2 Cup onion, chopped
2 Tablespoons chili powder
1/2 Teaspoon garlic powder
1/2 Teaspoon cumin, ground
1 Cup cheese, grated
2 Cans tomatoes

Turn on oven to 350 degrees while lightly oiling inside of a rectangular oven pan. Chop meatballs into small pieces and set aside. Mix master mix, dry milk powder and dry egg mix together in pan. Add water and mix well with a fork. Stir the meat, stew vegetables with gravy, onion and seasonings into the batter. Spread evenly in a 9 x 13 pan. Bake uncovered for 25-30 minutes or until top springs back when touched. Drain tomatoes and chop into small pieces. Save the juice from the tomatoes for another recipe. Add grated cheese and chopped tomatoes over top of casserole and bake again for 1 to 2 minutes to melt the cheese.
Salmon Tomato Loaf Ingredients
1 Can salmon
1 Can tomatoes
1 Tablespoon margarine or butter, melted
2 Cups ready to eat cereal crushed
1/4 Cup dry egg mix
1/4 Cup water
1/4 Cup onion, chopped
Pepper to taste
Drain salmon, throwing away juices. Separate salmon with a fork and mash bones. Put all ingredients in a bowl. Mix lightly with a fork. Put into a lightly oiled baking dish or form a loaf in a baking pan. Bake at 425 degrees for about 25 minutes.

(Tuna can also be used in place of salmon)
Savory Spinach Squares Ingredients
1 Can spinach
2/3 Cup rice, uncooked
3/4 Cup dry egg mix
3/4 Cup water
2/3 Cup evaporated milk
1/2 Cup onion, chopped
2 Tablespoons parsley, dried or fresh
1 Teaspoon Worcestershire sauce
1/2 Teaspoon nutmeg
2 Cups cheese, shredded
Drain spinach and throw away liquid. Cook rice using directions on package and set aside. Beat egg mix, water, evaporated milk,onion,parsley, Wochestershire and nutmeg together in a large bowl. Stir in rice, spinach and cheese into egg mixture. Pour into a greased, shallow 2 quart baking dish. Bake at 350 degrees for 45 minutes. Cut into 8 squares.
Six in One Ingredients
1/2 Can luncheon meat, chopped
1 Can green beans
1 Can cream-style corn
1 Can carrots
1 Can whole potatoes
1 Can tomato sauce
Drain Meat and rinse to remove excess fat. Drain all vegetables and rinse with water. Slice carrots, cut the potatoes in half. Put the meat and all vegetables in a 9 x 13 baking dish in layers. Pour tomato sauce over all. bake at 350 degrees for 45 minutes or until done.
Mexican Meat Loaf Ingredients
1 1/2 Pounds ground beef
1 Can (8 oz.) tomato sauce
3/4 Cup cornmeal
1 Medium sized onion, chopped
1 Can (4 oz.) chopped green chilies, drained 1 Egg
1 Teaspoon chili powder
(1 Loaf = 2 meat, 1 fat)
Makes 8 servings
Mix well. Shape into 6-8 oval meat loaves. Place in shallow pan. Bake 20-25 minutes at 375 degrees.
Stove-Top Tamale Pie Ingredients
1 Can vegetarian beans
1 Can whole kernel corn
1/4 Cup green pepper, chopped
1 1/2 Teaspoon oil
1 Can tomatoes with juice
1/3 Cup cornmeal
1/4 Cup onion, chopped
1 Tablespoon chili powder
3/4 Cup water
1/2 Cup cheese, grated
Drain vegetables beans and corn, rinse with water. Cook green pepper and onion in oil in a large skillet until soft. Mash tomatoes with a fork and add tomatoes with their juices, vegetarian beans, corn and chili powder to the skillet. Cover and cook over low heat until flavors are blended, about 10 minutes.

While the bean mixture is heating:
Place cornmeal and water in a small saucepan. Cook over medium heat, stirring while cornmeal gets thick. Mix cheese with the cornmeal. Spread the cornmeal and chees mixture over the bean mixture to form a crust. Sprinkle more chili powder over crust if desired. Cook over low heat without a lid until crust is set, about 5 to 7 minutes.

Crispy Orange Roughy Ingredients
2 Egg whites, lightly beaten
2 Tablespoons water
1/4 Cup cornmeal
1/4 Cup grated parmesan cheese
1/2 Teaspoon dried oregano
1/2 Teaspoon dried parsley flakes
1/4 Teaspoon salt
1/4 Teaspoon pepper
6 - 4 oz. Orange roughy fillets
3 Tablespoons all-purpose flour
Vegetable cooking spray
1 Tablespoon vegetable oil

Combine egg whites and water in shallow dish. Combine cornmeal and next 5 ingredients in a medium bowl, stir well. Sprinkle each side of the fillets with flour and dip fillet into the egg white mixture, and drege in cornmeal mixture. Coat a large nonstick skillet with cooking spray, add oil. Place skillet over medium-high heat until hot. Add fillets and cook for 4 to 5 minutes on each side or until golden brown. Fish flakes easily when tested with a fork.

Exchanges: 2 1/2lean meat, 1 vegetable

Per serving: calories 148, Carbohydrates 7.2 g, Protein19.6 g, Fat 4.0 g, Cholesterol 25 mg, Fiber 0.7 g, Sodium 233 mg.

Salisbury Steak Ingredients
1 Pound Ground Round
1/4 Cup finely chopped onion
3 Tablespoons fine, dry breadcrumbs
1 Egg white
2 Tablespoons water
1/4 Teaspoon beef-flavored bouillon granules
1/4 Teaspoon pepper
1/8 Teaspoon salt
Vegetable cooking spray
1 Teaspoon margarine, melted
3/4 Cup sliced fresh mushrooms
1 Small onion, sliced and separated into rings
1 Can beef broth, undiluted (13 3/4 oz)
2 Tablespoons low sodium Worcestershire sauce
1 Tablespoon cornstarch
2 Tablespoons water

Combine first 8 ingredients in a bowl and stir well. Shape into 4 patties. Coat a large non-stick skillet with cooking spray, place over medium-high heat until hot. Add patties, cook 5 minutes on each side. Drain and pat dry with paper towel. Wipe drippings from skillet with a paper towel. Coat skillet with cooking spray and add margarine, mushrooms and onions, cook over medium-high heat until tender. Add beef broth and Worcestershire sauce, cooking 5 minutes. Return patties to skillet, cover and reduce heat and simmer for 10 minutes. Remove patties from liquid, using a slotted spoon, and place patties on a platter, setting aside to keep warm. Combine cornstarch and water in a small bowl, stir well. Add cornstarch mixture to broth mixture. Bring to boil and cook stirring constantly for 1 minute or until thickened. Spoon evenly over patties.

Exchanges: 3 lean meat, 1 vegetable, 1/2 Starch

Per serving: calories 244, Carbohydrates 12.8 g, Protein 26.7g, Fat 8.5 g, Cholesterol 70 mg, Fiber 0.9 g, Sodium 332 mg.

Pork Chops with Mustard Sauce Ingredients
8 -2oz. loin veal chops
2 Tablespoons all-purpose flour, divided
1/4 Teaspoon salt
1/8 Teaspoon pepper
Vegetable cooking spray
1 Teaspoon olive oil
1/2 Cup frozen orange juice concentrate, thawed and undiluted
2 Tablespoons lemon juice
2 Tablespoons minced green onion
2 Tablespoons Dijon mustard
1 Teaspoon granulated brown sugar substitute
1 Teaspoon dried basil
1/4 Teaspoon curry powder
Dash of red pepper

Trim fat from veal chops. Combine flour, salt and pepper in a small bowl, stir well. Dredge pork chops in flour mixture. Coat a large skillet with cooking spray, add oil. Place over medium-high heat until hot. Add pork chops, and cook 3 to 5 minutes or until pork chops are tender. Transfer to serving plates and keep warm. Add green onions and remaining 5 ingredients to orange juice mixture, cook over medium heat 1 minute or until thickened, stirring frequently. Spoon sauce evenly over pork chops.

Exchanges: 3 medium-fat meat, 1 Starch

Per serving: calories 26.40.8 g, Fat 9.9 g, Cholesterol 71 mg, Fiber 0.6 g,
Sodium 447 mg.

Apple Veal Chops Ingredients
4 - 6 oz. loin veal chops
1/4 Cup all-purpose flour, divided
1/2 Teaspoon dried marjoram
1/4 Teaspoon salt
Vegetable cooking spray
1 Tablespoon olive oil
1/2 Cup chopped onion
1/2 Cup canned chicken broth, undiluted
1/4 Cup unsweetened apple juice
1 Small Granny Smith Apple, cored and thinly sliced

Trim fat from veal chops. Combine 3 Tablespoons flour, dried marjoram, and salt into a small bowl, sprinkle over chops. Coat a large non-stick skillet with cooking spray and add oil. Place over medium-high heat until hot. Add chops and cook for 3 to 4 minutes on each side or until lightly browned. Remove chops from skillet, drain and set aside, keeping warm. Add onion to skillet and cook 2 minutes or until tender. Stir in remaining 1 tablespoon flour and cook over medium heat, stirring constantly, until thickened. Gradually stir in chicken broth and apple juice. Return chops to skillet and top with apple slices. Bring to a boil, cover and reduce heat, simmer for 15 to 20 minutes or until veal is tender. Transfer to a serving platter.

Exchanges: 3 medium-fat meat, 1 1/2 Fruit

Per serving: calories 306, Carbohydrates 24.5 g, Protein 20.8 g, Fat 13.9 g, Cholesterol 80 mg, Fiber 3.7 g, Sodium 237 mg.

Chili Bean Burritos Ingredients
Vegetable cooking spray
1/2 Cup sliced green onion
1 (15o z) can black beans, drained
2 Tablespoons canned, chopped green chilies
1/4 Teaspoon garlic powder
1/4 Teaspoon ground cumin
1/4 Teaspoon chili powder
Dash of hot sauce
4 flour tortillas (8 inch)
3 Cup shredded green leaf lettuce
1/2 Cup salsa
1/2 Cup shredded chedder cheese

Coat a non-stick skillet with cooking spray, place over medium-high heat until hot. Add onions, cook until tender. Mash beans, add to onions. Stir in chilies and next 4 ingredients. Cook stirring constantly for 6 minutes or until thickened. Wrap tortillas in aluminum foil, heat at 350 degrees for 10 minutes or until softened. Spread bean mixture over tortillas, roll up. Serve on lettuce, top with salsa and cheese.

Exchanges: 1 lean meat, 1 vegetable, 2 Starch

Per serving: calories 246, Carbohydrates 39.4 g, Protein11.4 g, Fat 2.9 g, Cholesterol 8 mg, Fiber 4.2 g, Sodium 541 mg.
Spicy Beef Chili Ingredients
Vegetable cooking spray
1 Pound ground round
1 Cup chopped onion
2 Cloves garlic, chopped
1 can red kidney beans, rinsed and drained
1 can whole tomatoes, undrained and chopped
1 1/2 Cups tomato juice
1 Teaspoon ground coriander
1/2 Teaspoon ground cumin
1/4 Teaspoon salt
1/4 Teaspoon pepper
1/8 Teaspoon ground red pepper
Dash of hot sauce
1/2 Cup canned beef broth, undiluted
2 Teaspoons cornstarch
1/4 Cup plus 2 Tablespoons shredded cheese
Coat a Dutch oven with cooking spray, place over medium-high heat until hot. Add ground round, cook until meat is browned, stirring to crumble. Remove meat from pan, drain and pat dry with paper towels. Wipe drippings from pan with a paper towel. Coat Dutch oven with cooking spray and add onion and garlic. Sautee for 5 minutes or until onion is tender. Return meat to oven, add beans and next 8 ingredients bringing to a boil over medium-high heat. Cover and reduce heat and simmer for 15 minutes, stirring occasionally. Combine beef broth and cornstarch, stirring well, add to beef mixture. Bring to a boil, stirring constantly and cook for 1 minute or until thickened and bubbly. ladle into individual bowls, sprinkle with cheese and serve immediately.

Exchanges: 2 lean meat, 1 starch, 1 vegetable

Per serving: calories 216, Carbohydrates 20.9 g, Protein 21.3 g, Fat 4.7 g, Cholesterol 46 mg, Fiber 2.0 g, Sodium 198 mg.
Barbeque Pork Loins Ingredients
Dry Rub
1 Teaspoon (5 ml) chili powder
1 Teaspoon (5 ml) light brown sugar
1/2 Teaspoon (2.5 ml) garlic powder
1/2 Teaspoon (2.5 ml) paprika
1/4 Teaspoon (1.25 ml) lemon pepper seasoning
1/4 Teaspoon (1.25 ml) dry mustard
1/4 Teaspoon (1.25 ml) crushed dried thyme 1/8 Teaspoon (.06 ml) ground ginger
1 3-Pound (1440 g) boneless pork loin roast, trimmed of all fat
1/2 Cup (120 ml) water
1/2 Teaspoon (2.5 ml) liquid smoke

Barbecue Sauce
1 Cup (240 g) ketchup
1 Small yellow onion, minced
2 Large cloves garlic, minced
2 Tablespoons (25 g) light brown sugar
2 Tablespoons (30 ml) cider vinegar
2 Tablespoons (30 ml) Worcestershire sauce 1/2 Tablespoon (7.5 ml) dry mustard
1 Teaspoon (5 ml) chili powder
1 Teaspoon (5 ml) prepared horseradish
1/4 Teaspoon (1.25 ml) freshly ground black pepper
1/4 Teaspoon (1.25 ml) crushed dried thyme 1/8 Teaspoon (0.6 ml) crushed dried rosemary
12 Poppy seed Kaiser rolls, split and toasted
In a small bowl, combine the dry rub ingredients. Rub into both sides of the pork roast. 2. Place a wire rack in the bottom of a 3 1/2-quart (3 1/2 l) or larger crockery slow-cooker. Combine water and liquid smoke. Pour into slow-cooker. Place the pork roast on the wire rack. If necessary, cut pork into 2 pieces to fit. Cover and cook on LOW for 8 to 10 hours, or on HIGH for 4 to 5 hours. 3. About 1 hour before serving, combine barbecue sauce ingredients in a medium saucepan. Place over medium-high heat. Bring to a simmer and cook, stirring occasionally, for 30 minutes. 4. Lift pork roast from slow-cooker and let stand for 20 minutes. Using tongs, remove metal rack and discard any pan drippings. 5. Shred and chop the pork roast. Return pork to slow-cooker and cover with sauce. Stir well to combine. If cooking on HIGH, change setting to LOW. Cover and cook for another 30 minutes. 6. To serve, spoon about 4 ounces (20 g) of the shredded pork and sauce onto the bottom of each roll. Top with second half of roll and serve at once.

Per serving: 373 calories (31% calories from fat), 31 g protein, 10 g total fat (2.6 g saturated fat, 40 g carbohydrates, 2 g dietary fiber, 67 mg cholesterol, 666 mg potassium, 654 mg sodium*

Diabetic exchanges: 3 lean protein, 2 1/2 carbohydrate (bread/starch)
*If on a low sodium diet, use low-sodium ketchup.


Privacy Policy   |  Conditions & Useage Policy
right shadow