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Jerk Pork Sandwiches with Mango Sauce

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Jerk Pork Sandwiches with Mango Sauce

Lean pork that's been rubbed with warm, earthy spices slow cooks for most of the day. Then it's topped with a sweet, tart fruity sauce — all sandwiched between two buns for a mouthful of deliciousness. 

Ingredients

Servings   6   Serving Size   1 sandwich

Pork

  • 1 teaspoon garlic powder
  • 1 teaspoon dried thyme, crumbled
  • 1/2 to 1 teaspoon crushed red pepper flakes
  • 1/2 teaspoon ground allspice
  • 1/2 teaspoon ground cinnamon
  • 1/2 teaspoon ground ginger
  • 1/4 teaspoon ground cloves
  • 1 1/4 pounds pork loin or roast, all visible fat discarded
  • 2 cups fat-free, low-sodium beef broth
  • 1 small onion, thinly sliced

Sauce

  • 1 large mango, diced
  • 2 tablespoons finely chopped red onion
  • 1 tablespoon chopped fresh parsley OR
  • 1 teaspoon dried parsley, crumbled
  • 1 tablespoon honey or agave nectar
  • Juice of 1/2 medium lime

Buns

  • 6 small whole-wheat buns (lowest sodium available)

Directions

Tip: Click on step to mark as complete.

  1. In a small bowl, stir together the garlic powder, thyme, red pepper flakes, allspice, cinnamon, ginger, and cloves. Using your fingertips, gently press the spice mixture so it adheres to the pork.
  2. Pour the broth into a slow cooker. Add the pork and onion. Cook, covered, on low for 8 to 10 hours.
  3. Meanwhile, in a small glass bowl, stir together all the sauce ingredients. Cover and refrigerate. 
  4. When the pork is cooked, using a slotted spoon, transfer to a cutting board. Using two forks, shred the pork. Put the shredded pork on the bottom buns. Spoon the mango sauce over the pork. Put the top buns on the sandwiches. 

Keep it Healthy: Season your meats and poultry to perfection with herb rubs, which provide a quick and healthy alternative to the excessive sodium that can be found in many bottled marinades.

Nutrition Facts

Jerk Pork Sandwiches with Mango Sauce
CaloriesCalories
282 Per Serving
ProteinProtein
24g Per Serving
FiberFiber
4g Per Serving
Cost Per ServingCost Per Serving
$2.09

Nutrition Facts

Calories 282
Total Fat 7.5 g
Saturated Fat 2.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 3.0 g
Cholesterol 53 mg
Sodium 252 mg
Total Carbohydrate 32 g
Dietary Fiber 4 g
Sugars 14 g
Added Sugars 3 g
Protein 24 g

Dietary Exchanges
1 1/2 starch, 1 fruit, 3 lean meat

Copyright © 2018 American Heart Association, Healthy For Good™
Lean pork that's been rubbed with warm, earthy spices slow cooks for most of the day. Then it's topped with a sweet, tart fruity sauce — all sandwiched between two buns for a mouthful of deliciousness. 

Nutrition Facts

Jerk Pork Sandwiches with Mango Sauce
CaloriesCalories
282 Per Serving
ProteinProtein
24g Per Serving
FiberFiber
4g Per Serving
Cost Per ServingCost Per Serving
$2.09
×
Calories 282
Total Fat 7.5 g
Saturated Fat 2.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 3.0 g
Cholesterol 53 mg
Sodium 252 mg
Total Carbohydrate 32 g
Dietary Fiber 4 g
Sugars 14 g
Added Sugars 3 g
Protein 24 g

Dietary Exchanges
1 1/2 starch, 1 fruit, 3 lean meat

Ingredients

Servings   6   Serving Size   1 sandwich

Pork

  • 1 teaspoon garlic powder
  • 1 teaspoon dried thyme, crumbled
  • 1/2 to 1 teaspoon crushed red pepper flakes
  • 1/2 teaspoon ground allspice
  • 1/2 teaspoon ground cinnamon
  • 1/2 teaspoon ground ginger
  • 1/4 teaspoon ground cloves
  • 1 1/4 pounds pork loin or roast, all visible fat discarded
  • 2 cups fat-free, low-sodium beef broth
  • 1 small onion, thinly sliced

Sauce

  • 1 large mango, diced
  • 2 tablespoons finely chopped red onion
  • 1 tablespoon chopped fresh parsley OR
  • 1 teaspoon dried parsley, crumbled
  • 1 tablespoon honey or agave nectar
  • Juice of 1/2 medium lime

Buns

  • 6 small whole-wheat buns (lowest sodium available)

Directions

Tip: Click on step to mark as complete.

  1. In a small bowl, stir together the garlic powder, thyme, red pepper flakes, allspice, cinnamon, ginger, and cloves. Using your fingertips, gently press the spice mixture so it adheres to the pork.
  2. Pour the broth into a slow cooker. Add the pork and onion. Cook, covered, on low for 8 to 10 hours.
  3. Meanwhile, in a small glass bowl, stir together all the sauce ingredients. Cover and refrigerate. 
  4. When the pork is cooked, using a slotted spoon, transfer to a cutting board. Using two forks, shred the pork. Put the shredded pork on the bottom buns. Spoon the mango sauce over the pork. Put the top buns on the sandwiches. 

Keep it Healthy: Season your meats and poultry to perfection with herb rubs, which provide a quick and healthy alternative to the excessive sodium that can be found in many bottled marinades.
Copyright © 2018 American Heart Association, Healthy For Good™

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