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Share a Spoon - Puerco Asado & Black Beans

Thursday, March 17, 2011

 Think Tank Momma



Share a Spoon

"Low Carb/Diabetic Friendly Meals"

The theme this week was compliments of one of our most faithful contributors here at Share a Spoon link on Thursday, Kim of Mo' Betta blog.  Kim is an inspiration in the kitchen.  She works extra hard to bring healthy flavorful meals to her family.  It would be hard enough to manage having a family member with just allergies, or a family member with diabetes.  Kim has to manage allergies of her little guy, and diabetes of her husband, while still trying to provide both with meals that don't get mundane.  That is a big job, and she amazes me with her recipe adaptations every single week.

I'm quite familiar with the diabetic aspect of Kim's challenges.  My mom has diabetes.  My brother in law who lives with us has diabetes.  Keeping their limitations in mind while preparing meals is definitely challenging on a regular basis.  I can't imagine trying to cut out eggs and nuts as well.  My hat is off to her.  She manages to make sweet treats for her sweetheart and her little guy while providing them with healthy tasty meals too.

This week I am sharing a Cuban classic that incorporates black beans, which have a high "carb count" but they have a much lower "digestible carb" content. Legumes (like black beans) are digested very slowly which are low on the glycemic index and help maintain stable blood glucose levels.  If you are starting a low carb diet this is a meal that would come several weeks into your low carb lifestyle.  But, for those of you who are diabetic, or just watch your overall intake this meal will work well for you.


Puerco Asado (Roast Pork w/Lime)

4-5 pound pork shoulder roast trimmed of fat and rind
1 jalapeño chopped finely seeds and ribs removed
2 tablespoons brown sugar
2 teaspoons cumin
3 limes juiced and zested
5 large garlic cloves grated
Olive oil
Kosher Salt and fresh cracked black pepper

1 onion
2 shallots
1 cup chicken broth/stock
(The rest of the lime juice and zest)

In a bowl, combine grated garlic, brown sugar, cumin, juice and zest of one lime and the finely chopped jalapeño.  Mix well and set aside.

In a heavy bottom, oven ready pot, over medium high heat add the olive oil.  Twice around the pot (about 2 tablespoons).  After you have trimmed away the rind and most of the obvious outside fat liberally season the pork roast with kosher salt and black pepper.  Brown all four sides and remove the pork roast.

Add onion and shallots to pan with a little salt and allow them to get translucent.  While the onions are cooking down, poke holes in the roast.  Massage the jalapeño/garlic mixture over the roast pushing the mixture into the holes.

Add the chicken stock, lime juice and zest to the pot with the onions/shallots.  Place the roast back in the pot and cover.  Cook in a 300 degree oven for 3-4 hours until it’s falling apart.  

Shred with forks and allow the shredded pork to soak in the juices for 30 minutes.  (I pick out all of the fat while shredding the pork.)

Black Beans

1 large onion diced
3-4 ribs (stalks) celery diced
4-5 sprigs fresh thyme
2 gloves grated garlic
1 jalapeño chopped finely seeds and ribs removed 
1 bag dry black beans (washed and soaked overnight)

Rinse black beans.  Allow to soak over night.  Drain liquid.  (If making rice for those not counting carbs, you can cook the rice in the black bean juice for black rice.)

In a large soup pot, add a couple tablespoons of olive oil.  Saute the onions and celery until tender with kosher salt and a little pepper.  Grate in garlic.  Add jalapeño and thyme.  Allow to cook for 2 minutes.

Add the drained black beans.  Add one box low sodium chicken stock or vegetable stock and 4 cups of water.  Bring to a boil.  Allow the beans to boil over medium-low heat until beans are tender and juice had reduced by half.   Usually takes roughly 45 minutes.  

Make sure you pick out the sprigs of thyme.  All the leaves should have fallen off during the cooking process.

I usually serve these with some sliced scallions (green onions).

Make sure you go over and show Kim some love today.  Dust off your favorite low carb recipe and link up with us!

A quick shout out and Happy Birthday to BDC.  It's St. Paddy's Day and my sweetest heart's "borned naked day" as my BFF would say!  We're going to Orlando sans kids this weekend to celebrate our anniversary/BDC's birthday.  Share a Spoon theme will autopost so no worries.  I will make sure to visit each and every post that links this weekend though, so if you have a low carb recipe link up through the weekend and I will see you Monday or Tuesday! 







6 comments:

Holly said...

My family would eat this up. It looks delicious...they all love pork too...copying this right now!

Mo 'Betta said...

Have a great trip! Happy B-day to the hubs. Thanks for the low carb linky :)

blueviolet said...

omg, that looks divine!!! That's absolutely up my alley. Thank you. :)

Daffy said...

Oooh! I'm going to have to check her out! I could use some more diabetic friendly meals.

This one sounds fantab! I love black beans and Lil Duck is a bean machine!!!!

Happy Born Naked Day BDC! Hope y'all have a FAN FREAKIN TASTIC weekend!!!

Babes Mami said...

I'm not usually a huge fan of black beans but we've added them to a few things lately. This might be something to try!

drollgirl said...

this looks awesome!

i am a bean-o-phobe, so i will omit the beanage and concentrate on the porkage!