Southern barbecue is a cheat in any diet. For the guy trying to build muscle while staying lean, eating a plateful of fatty pork and beef swimming in sugar-laden sauce can take you pretty far off the rails. Equal parts protein and fat is a lousy cheat. And while this beef and pork burger is a cheat, it’s one that packs a massive amount of protein—82 grams—to 33 grams of fat, using a mixture of 90% lean ground beef and pork shoulder. We’ve also replaced butter in the traditional recipe with nonfat cooking spray. The result is a dish that retains rich barbecue flavor without delivering a knockout blow to your physique. Enjoy!
Ingredients
1 cup BBQ pulled pork (see instructions)
¼ cup BBQ sauce (see instructions)
2 lbs 90% lean ground beef
Kosher salt and ground pepper
4 slices Wisconsin cheddar cheese
Nonfat cooking spray
4 Kaiser rolls
1 cup Coleslaw
1 Large tomato, sliced
1 Red onion, cut into rings
1 lb Boston butt (pork shoulder)
2 tbsp Cajun spice
3 cups Pork or chicken stock
¼ cup Red wine vinegar
½ cup Medium-diced carrots
½ cup Medium-diced celery
½ cup Medium-diced onions
1 cup Ketchup
½ cup Stone-ground mustard
½ cup Worcestershire sauce
⅓ cup Light brown sugar
2 tbsp BBQ rub or Cajun spice
Directions
BBQ PULLED PORK: Preheat oven to 275˚. Sprinkle pork with Cajun spice and place in deep roasting pan. Add stock, vinegar, and vegetables. Cover with foil and roast for 3 hours. Remove and shred the meat with a fork or your hands.
BBQ SAUCE: Whisk ketchup, mustard, Worcestershire sauce, sugar, vinegar, and spice. Heat in pan for 10 minutes.
BURGERS: Mix the pork and sauce and heat in a small pan over medium heat, ensuring not to burn.
Portion out 4 beef patties, adding salt and pepper.
Cook burgers to desired doneness in a broiler or on a grill. Top with pork and a slice of cheese.
Spray buns with cooking spray and “grill” in a pan.
Place 1/4 -cup slaw on each bun, then 1 tomato slice, 2 red onions, burger patty, and top bun.
