2 cloves garlic, chopped
2 medium onions, chopped
1 boneless pork roast, about 2 1/2 lbs (or pork tenderloin)
1 Tbs low-sodium soy sauce
3/4 cup ketchup
2 Tbs white-wine or cider vinegar
1/2 cup water
Dash hot-pepper sauce
1 Tbs Worcestershire sauce
8 buns, 16 slices of sandwich bread, or 8 tortillas
Serve this stove-top version of pulled pork with coleslaw, corn on the cob, or carrot and celery sticks.
1. In a large, flameproof casserole or a skillet, heat the oil over moderate heat. Add the chopped garlic and onions and cook, stirring frequently, until the onions are soft, about 4 minutes. Add the pork roast and brown about 3 minutes on each side. Add the low-sodium soy sauce, ketchup, vinegar, water, hot-pepper sauce, and Worcestershire sauce to the pan and stir until the mixture is smooth. Reduce the heat to low and simmer the pork for 1 hour. Taste for seasoning. At this point, the pork should be tender, but not falling apart.
2. Remove the pork from the sauce and let it sit. Heat the sauce in a pan over moderate heat until thick enough to coat a spoon, about 5 minutes. Let the sauce cool slightly and then puree it in a blender or food processor until smooth. Add it back to the casserole.
3. Cut the pork in half lengthwise, then either thinly slice the meat or shred it with your fingers. Add it back to the sauce and stir well. To serve sandwiches, heat the buns, bread, or tortillas and ladle the hot meat and the sauce on top.
Freeze-Easy: Place cooled sliced or shredded pork in its sauce in plastic containers with tight-fitting lids. After thawing, reheat the pork and sauce over very low heat until simmering; or follow your microwave's directions.
How Kids Can Help: Measure ingredients; push blender buttons to puree sauce; use fingers to shred cooled pork; place buns on serving platter. 370 calories, 9.3 g fat (2.6 g saturated), 750 mg sodium, 89 mg cholesterol