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 ½ cup tomato paste, 1 ½ tablespoons Worcestershire sauce, 1 ½ tablespoons brown sugar, 2 tablespoons white vinegar, 1 ½ tablespoons Dijon mustard, 2 teaspoons minced garlic and several drops hot pepper sauce in a small saucepan and heat until steaming. Makes two servings.

This meal contains 609 calories per serving with 9 percent of calories from fat.

• Fred Tasker's wine suggestion: To me, pork and pinot noir are like peas and carrots.

HELPFUL HINTS

• Boneless pork chops can be used instead of pork tenderloin.

• Any type of canned beans can be used.

COUNTDOWN

• Heat broiler.

• Place foil-lined baking tray under broiler while it heats.

• Make pork.

• While pork broils, make beans.

• Assemble dinner.

SHOPPING LIST

To buy: ¾ pounds pork tenderloin; 1 bottle barbecue sauce; 1 can small red kidney beans; 1 bag washed, ready-to-eat lettuce; 2 small, ripe tomatoes.

Staples: White vinegar, brown sugar, reduced-fat vinaigrette dressing.

Linda Gassenheimer's latest book is The Portion Plan: How to Eat the Foods You Love and Still Lose Weight. Her website is www.dinnerinminutes.com.

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