Gluten-Free Delicious-ness + A Grilled Flank Steak Recipe
It’s that time again, time for me to tell you what to eat. The current issue of Eating Well features my Gluten Free eating plan that’s around 1500 calories and loaded with flavor (how does a grilled flank steak salad sound?) and fantastic nutrition (loads of veggies, fruits and whole grains!). For those among you who have celiac disease or suffer with gluten sensitivity, this meal plan was designed just for you. I know it can be hard to be creative when faced with food restrictions, so I’ve done the work for you.
Why I made this recipe: Because certain people in my life (ahem, my friend since the 2nd grade, to be precise) told me they need quick recipes that taste good, can serve a small army, I mean, family, and aren’t loaded with unhealthy ingredients. Enter the Slow Cooker Jamaican Jerk Pork recipe.
Why I love this recipe: Mission accomplished! I’m pretty sure I met all of the criteria established during the serious brain storming session when said friend (see above) was last in town for a visit. Fast, simple ingredients, large quantity, tasty, healthy and freezable! Woo hoo! It’s always good to make sure your friends are happy.
Why this recipe is healthy: Instead of using pork shoulder, a relatively fatty cut of pork, I chose pork loin roast. This is a leaner cut and performs quite well in the slow cooker. Sometimes there’s a little extra layer of fat on this cut too, so feel free to cut some of that off before putting the rub on it. Besides that, pretty much that dry rub, pineapple and slow-cooking make this a relative healthy alternative to so many other pulled pork recipes.
A simple rub of vibrant jerk spices makes this pork perfect in a sandwich, on top of a bed of lettuce or whole grains, stuffed in a pita or as a topping for pizza.
2-3 tablespoons jerk seasoning (use 2 for less heat, 3 for more heat)
2 tablespoons packed brown sugar
2 cloves garlic, minced
1/2 teaspoon Kosher or sea salt
2 1/2 pounds pork loin roast, trimmed of excess fat
1 small yellow or white onion, sliced
1/2 cup + 1/4 cup pineapple juice
1 1/2 cups chicken or vegetable broth
2 tablespoons apple cider vinegar
Kosher or sea salt, to taste
In a bowl, combine the jerk seasoning, brown sugar, garlic and salt. Rub seasoning mixture all over pork roast. If doing this step the night before, place the pork in a rimmed baking dish or rimmed sheet pan, cover and refrigerate.
Spread the sliced onions in the bottom of a 4 1/2-6 quart slow cooker. Place pork roast on top of the onions.
Pour 1/2 cup pineapple juice and the chicken broth around the roast. Cover slow cooker with a lid and cook on low for 8 hours.
Carefully remove 1 1/2 cups of cooking liquid and discard. Using two forks, shred pork in the slow cooker. Add the remaining 1/4 cup pineapple juice and the apple cider vinegar. Cover and cook on low for at least 30 more minutes. Season with salt and serve.
This recipe makes about 6 cups of pulled pork. Lucky you!
Not hot enough? Top with a dash of hot sauce before serving.
Making sandwiches? Top with a carrot or cabbage slaw tossed with a simple dressing of apple cider vinegar, Dijon mustard and canola oil.