ITALIAN-STYLE PULLED PORK SANDWICHES

1 tbsp fennel seed, crushed

1 tbsp steak seasoning

1 tsp cayenne pepper, optional

1 (3lb) boneless pork shoulder butt roast

1 tbsp olive oil

1 medium red bell pepper, sliced thin vertically

2 medium onions, sliced thin

1 can (14.5-oz) diced tomatoes, do not drain

12 whole-grain hamburger buns, split

In a small bowl, combine fennel seed, steak seasoning and cayenne pepper, if using. Rub mixture over the roast. Brown roast in a large skillet with the olive oil Turn to brown on all sides.

Place roast in a 4 or 5-quart slow cooker. Add the peppers, onions, and tomatoes. Cover and cook on low for 8 to 10 hours or until the meat is tender.

Remove roast from the cooker and allow to cool slightly.

Skim the fat from the cooking juices. Shred the pork with two forks and return to the cooker, heat through.

To make sandwiches, place 1/2 cup meat mixture on each bun.

Yield: 12 sandwiches

Per sandwich: 288 calories, 8 g fat (2g sat), 56 mg cholesterol, 454 mg sodium, 27 g carbs, 5 g fiber, 26 g protein

Diabetic Exchanges: 3 lean meats, 2 starch

TOH file photo, recipe from Healthy Cooking 2011