Quick Fix: Barbecued pork minus the grill

I love a great barbecue, but don't have the time mid-week to marinate the meat and fire up the grill. Today's easy recipe solves the problem.

My secret to quick-broiling the meat is to place a foil-lined baking tray under the broiler while the broiler heats. The foil lining helps with quick clean-up, and placing the pork on a heated tray helps it cook faster.

There are many flavored barbecue sauces. I like to pick a low-sodium one (about 390 mg for 2 tablespoons) that doesn't list high-fructose corn syrup as its first ingredient.

Homemade barbecue sauce: Making your own saves money and calories. Simply combine 1⁄2 cup tomato paste, 11⁄2 tablespoons Worcestershire sauce, 11⁄2 tablespoons brown sugar, 2 tablespoons white vinegar, 11⁄2 tablespoons Dijon mustard, 2 teaspoons minced garlic and several drops hot pepper sauce in a small saucepan and heat until steaming. Makes two servings.

Tips: Boneless pork chops can be used instead of pork tenderloin. Any type of canned beans can be used.

• BARBECUED PORK AND BEANS

3⁄4 pound pork tenderloin

1⁄2 cup barbecue sauce, purchased or homemade (see column)

2 cups rinsed and drained small red kidney beans

1 tablespoon distilled vinegar

2 tablespoons packed brown sugar

Several leaves washed, ready-to-eat lettuce

2 small tomatoes

2 tablespoons reduced-fat vinaigrette dressing

Procedure

Heat broiler. Line a baking tray with foil and place under broiler.

Remove visible fat from pork and slice in half lengthwise. Do not cut all the way through. Open like a book and flatten with the palm of your hand.

Remove tray from broiler and place pork on tray. Spread 2 tablespoons barbecue sauce on meat and broil five minutes. Turn over, spread 3 more tablespoons barbecue sauce on meat and broil five more minutes.

Meanwhile, rinse and drain beans. Place remaining 3 tablespoons barbecue sauce in sauce pan over medium heat. Add vinegar, sugar and beans. Simmer five minutes to heat through and melt sugar.

Place lettuce on a plate. Slice tomatoes and put on top and drizzle with vinaigrette. To serve, slice meat and place on plate. Pour pan juices over top. Spoon beans onto plate. Makes two servings.