Nutrition Tips, Recipes

Fit Meals: Slow Cooker Char Siu (aka Chinese BBQ) Pork Roast


chinese-bbqWhy we love this recipe:

→  A healthier option when you are craving Chinese take out, this BBQ pork roast is a delicious, stress-free meal that packs 21.6 g of protein for just 227 calories per serving!

Nutritional info per serving (8 Servings. Serving size: 3 ounces pork and 1/4 cup sauce)
Calories: 227 / Protein:  21.6 grams / Carbs:  12.7 grams / Fat: 9.5 grams

 

What you will need (for 8 Servings) ↓

  • 1/4 cup lower-sodium soy sauce
  • 1/4 cup hoisin sauce
  • 3 tablespoons ketchup
  • 3 tablespoons honey
  • 2 teaspoons minced garlic
  • 2 teaspoons grated peeled fresh ginger
  • 1 teaspoon dark sesame oil
  • 1/2 teaspoon five-spice powder
  • 1 (2-pound) boneless pork shoulder (Boston butt), trimmed
  • 1/2 cup fat-free, lower-sodium chicken broth

Directions: (Prep Time: 5 min, Marinate Time: 2 hours, Cook Time:  8.5 hours)

  1. Combine first 8 ingredients in a small bowl, stirring well with a whisk.
    Place in a large zip-top plastic bag, add pork and seal.
    Marinate in refrigerator at least 2 hours, turning occasionally.
  2. Place pork and marinade in an electric slow cooker. Cover and cook on low for 8 hours.
  3. Remove pork from slow cooker using a slotted spoon; place on a cutting board or work surface.
    Cover with aluminum foil; keep warm.
  4. Add broth to sauce in slow cooker.
    Cover and cook on low for 30 minutes or until sauce thickens.
    Shred pork with 2 forks; serve with sauce and a side of rice or steamed veggies!Enjoy!
Matt McLaughlin

Matt is the owner of Capital Strength & Conditioning. Utilizing his skill set in strength training, movement, nutrition, and lifestyle design; he helps his clients build the best version of themselves.