2009 Slow-Cooked Pork Roast Dinner

By boandozzy

4 ounces cooked pork with 2/3 cup vegetables and 1/3 cup gravy equals 304 calories, 7 g fat (2 g saturated fat), 70 mg cholesterol, 401 mg sodium, 30 g carbohydrate, 3 g fiber, 29 g protein.

Diabetic Exchanges: 4 lean meat, 1-1/2 starch, 1 vegetable.

Originally published as Slow-Cooked Pork Roast Dinner in Healthy Cooking August/September 2008, p50

Ingredients

• 1 large onion, halved and sliced
• 1 boneless pork loin roast (2-1/2 pounds)
• 4 medium potatoes, peeled and cubed
• 1 package (16 ounces) frozen sliced carrots
• 1 cup hot water
• 1/4 cup sugar
• 3 tablespoons cider vinegar
• 2 tablespoons reduced-sodium soy sauce
• 1 tablespoon ketchup
• 1/2 teaspoon salt
• 1/2 teaspoon pepper
• 1/4 teaspoon garlic powder
• 1/4 teaspoon chili powder
• 2 tablespoons cornstarch
• 2 tablespoons cold water

Details

Servings 8
Preparation time 25mins
Cooking time 385mins
Adapted from tasteofhome.com

Preparation

Step 1

Place onion in the bottom of a 5-qt. slow cooker. Add the pork, potatoes and carrots. Whisk the hot water, sugar, vinegar, soy sauce, ketchup, salt, pepper, garlic powder and chili powder; pour over pork and vegetables. Cover and cook on low for 6-8 hours or until meat is tender.

Remove pork and vegetables to a serving platter; keep warm. Skim fat from cooking juices; transfer to a small saucepan. Bring liquid to a boil. Combine cornstarch and water until smooth. Gradually stir into the pan. Bring to a boil; cook and stir for 2 minutes or until thickened. Serve with meat and vegetables. Yield: 8 servings.