Thursday, April 30, 2015

Filling & Healthy Pulled Pork

I have been meaning to try pulled pork for ages, but always forget to go looking for a pork shoulder. Most of the recipes I have seen have used loads of sugar in the sauce which also puts me off. I have also been meaning to try the 'Diet Coke Chicken' Slimming World recipe that so many rave about but have never got around to it. I figured the sauce from the diet coke chicken would be rich and sweet enough to make a good accompaniment to pulled pork so I thought I'd give it a go and it was DELISH! My boyfriend (who followed my recipe and did the cooking while I was in work) said it was as good as any pulled pork out there. It is super easy but it does take a lot of cooking time, so probably best for the weekend. It could probably also be done in a slow cooker, but I don't have one so I went with the old fashioned cast iron casserole dish instead. 

We served it with a Red Cabbage & Broccoli slaw and with a little buglar wheat, but you could have it with a slimbo, some rice or any type of potato.

Serves: 4
Smartpoints per Serving: 6 sp
Free on No Count
Propoints per Portion: 6pp

1 onion finely chopped
1 red pepper and 1 yellow chopped into chunks
4 garlic cloves, crushed
2 tsp Worcestershire sauce
2 tbsp tomato purée
400g passata 
1 tbsp dark soy sauce
1 tsp dried mixed herbs 
 330ml can diet cola
100ml chicken stock
500g pork fillet (visible fat trimmed)
1tbsp olive oil* 
salt & pepper 

Preheat the oven to 130C. Heat the oil in the bottom of your pan (you want a heavy oven proof pan, cast iron casserole dish is ideal) and gently fry the onions, peppers and garlic until soft. 

Add the rest of the ingredients and bring to the boil. Reduce to simmer, cover and place in the oven. 

Cook for 3-4 hours until the pork is tender and starts to fall apart when you stick a fork in. 

Remove the pork from the sauce and shred using 2 forks as below. We served this on top of the sauce but next time I would add the shredded meat back to the sauce and then serve. 

* From daily allowance on F&H, can use spray oil (propoints will be 5 if using spray oil)

Bonus Recipe! 
Red Cabbage & Broccoli Slaw
Serves 4
Smartpoints per Serving: 1sp
Free on No Count
Propoints per Serving: 1pp

Half a head of red cabbage
Half a head of broccoli
1 tbsp Extra light mayo
2 tbsp Greek Yoghurt
1 tbsp quark

Thinly slice the red cabbage. Finely chop the florets of the broccoli (leave out the stems). Mix with the mayo, yoghurt and quark. Season well and serve. This will keep really well for 3-4 days and almost tastes better the next day when the veg have broken down a little. 

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