Superfood - March-April 2017

72 SUPERFOOD

SLOW COOKER

Classic Pulled Pork

Slow cookers can make the best pulled pork,

as the long cooking and gentle heat soft ens

the meat while leaving it really succulent.

Pork shoulder is a fatty cut, but the fat is what

make the meat taste fl avoursome. I’ve cut

off the rind and most of the fat to keep the

calories as low as possible here. Look out for

small baps or rolls and fi ll with lots of salad,

too.

INGREDIENTS

• 1kg (2lb 4oz) boneless pork shoulder
  (with rind)


• 1 medium onion, peeled and roughly
  chopped


• 6 small soft white or brown bread rolls
  (each around 55g/2oz)


• handful of rocket (or shredded lettuce),
  4 tomatoes, sliced and barbecue sauce or
  tomato relish, to serve (optional)

RUB

• 2 tbsp soft light brown sugar


• 1 tbsp smoked paprika (not hot smoked)


• 2 tsp fl aked sea salt


• 1 tsp garlic powder


• 1 tsp coarsely ground black pepper

SERVES: 6

PREP TIME: 10 MINUTES (PLUS MARINATING

OVERNIGHT)

SLOW COOKING TIME: HIGH 5–6 HOURS, LOW

8–10 HOURS

1. To make the rub, put the sugar, paprika,
   salt, garlic powder and black pepper in a
   large, sturdy freezer bag and shake them
   around until well combined.


2. Snip off any string holding the pork
   together then carefully cut off the rind and
   fat. Add the pork and onion to the rub and
   move it around in the bag until it is well
   coated. Seal the bag and put it in the fridge
   for several hours or overnight.


3. The next day, transfer the pork and its
   marinade to the slow cooker. Cover with the
   lid and cook on high for 5–6 hours or low for
   8–10 hours or until the pork is very soft and
   falls apart when prodded with a fork.


4. Remove the lid and shred the meat with
   two forks. Serve the pulled pork from the
   slow cooker pot, on the table, with small
   baps, rocket (or shredded lettuce), sliced
   tomatoes and barbecue relish (optional,
   don’t forget the calories).

PER SERVING (WITHOUT SALAD AND SAUCE/RELISH)

342kcals, 24.2g protein, 12.6g fat, (4.1g saturates),

35.4g carbs, 2.8g fi bre, 8.7g sugar

BOOK DETAILS

Extracts from Slow

Cooker Without the

Calories by Justine

Pattison, published

by Orion Publishing

Group 2016, ISBN

97814 09154754,

£14.99 RRP

QUICK TIP

Left over meat can

be kept in the fridge

and used for salads

or open sandwiches

• try topping
  with spoonfuls of
  reduced sugar
  apple sauce.

SF9_P70-72 WOC SHSD.indd 72 30/01/2017 10:29