Diabetic Living Australia - July-August 2018

NUTRITION INFO

PER SERVE 1100kJ,

protein 17g, total fat

5g (sat. fat 1g), carbs

36g, fibre 3g, sodium

477mg • Carb

exchanges 2½

• GI estimate
  medium

BARBECUED PULLED
PORK SLIDERS
PREP TIME: 30 MINS
COOK TIME: 10 HOURS (LOW)
OR 5 HOURS (HIGH)

• 1 HOUR EXTRA (LOW)
  SERVES 20 (1 SLIDER EACH,
  AS LIGHT MEAL)

1 large brown onion, chopped
1 large green capsicum, chopped
1.25kg boneless pork shoulder,
trimmed of fat
1 tsp dried thyme leaves
½ tsp dried rosemary leaves
125ml (½ cup) salt-reduced
chicken stock
20 x 30g dinner rolls, split
and toasted (see Cook’s Tip)
1⁄4 cup bought coleslaw,
per roll, to serve
200g sliced dill pickles, divided
between rolls, to serve

Barbecue sauce

250ml (1 cup) balsamic vinegar

185ml (¾ cup) salt-reduced

tomato sauce

80g (1⁄3 cup) brown sugar

60ml (1⁄4 cup) honey

1 Tbsp Worcestershire sauce

1 Tbsp Dijon mustard

1 clove garlic, crushed

½ tsp freshly ground black pepper

1 Put the onion and capsicum

in a slow cooker. Top with the

pork and sprinkle with thyme

and rosemary. Pour over the

stock. Cover and cook on low-

heat setting for 10 hours or on

high-heat setting for 5 hours

or until the pork is very tender.

2 Meanwhile, to make the

barbecue sauce, put the vinegar,

tomato sauce, brown sugar, honey,

Worcestershire sauce, mustard,

garlic and pepper in a medium

saucepan. Bring to the boil over

high heat. Reduce heat to medium

and simmer, uncovered, stirring

occasionally, for 20-25 minutes

or until slightly thickened.

3 Transfer the pork to a board.

Using 2 forks, pull the meat apart

into shreds, discarding any fat.

Strain vegetable mixture,

discarding the liquid. Return

shredded meat and strained

vegetables to the slow cooker.

Stir in the barbecue sauce.

If using high-heat setting, turn

cooker to low-heat setting.

Cover and cook for 1 hour.

4 Serve meat mixture in the

buns with coleslaw and pickles.

COOK’S TIP

To boost the fibre, use

wholegrain dinner rolls.

slow cooker