Low Syn Slow Cooker
Pulled Pork Sandwich
prep 5 mins
cook 6 hours, 15 mins
total 6 hours, 20 mins
author shevy
(slimming eats)
yield 4 servings
This recipe is gluten free, dairy free,
Slimming World or Weight Watchers friendly
·
Extra Easy - 1 HEb
and 1 syn per serving
·
WW Smart Points - 9
·
Gluten Free - serve if
a gluten free bun or on it's own with choice of sides
Ingredients
For the spice rub:
·
1/2 tsp of
garlic powder
·
1/2 tsp of onion
powder
·
1 tbs paprika
·
1 tsp of
smoked paprika
·
1 tsp of chilli
powder
·
1/4 tsp of cumin
·
salt and black
pepper
For the barbecue sauce:
·
1 cup (240ml) of
passata
·
1 cup (240ml) of
water
·
1 tbs of tomato
paste
·
125g (4.5oz)
onion, diced
·
2 cloves of
garlic crushed
·
1 tablespoons
of balsamic vinegar (good quality)
·
1 teaspoon of
Worcestershire sauce
·
2 tablespoons of
maple syrup (4 syns)
·
3 tablespoons of
soy sauce (not dark) or coconut aminos
·
1 tablespoon of
paprika
·
1 teaspoon
of chilli powder
·
1/2 teaspoon of
onion powder
·
1/2 teaspoon of
garlic powder
·
1/4 teaspoon of
mustard powder
·
2 teaspoons of
liquid smoke (optional) or use some smoked paprika for the smoky taste, add a
little and taste to preference
·
spray oil
For the pulled pork:
·
750g
(26.5oz) of pork tenderloin or pork shoulder (fat removed),
·
1 red pepper
sliced
·
1 yellow or
green pepper sliced
·
1 red onion
sliced
·
4 x 60g (4x2oz)
whole wheat rolls (4 x HEb’s)
·
Barbecue Sauce,
from above
·
Salt and Pepper
Instructions
1.
Mix spice rub
seasoning in a bowl and then rub into pork.
2.
Spray a small
saucepan with olive oil spray and add the onion and garlic and cook until
golden.
3.
Add all other
ingredients for the barbecue sauce and bring to the boil, simmer for approx 15
mins and then blend with a hand blender or food processor. If sauce is still
slightly watery after blending, add back to the saucepan and simmer to reduce
down to thicken before adding to the slow cooker.
4.
Add the pork to
the slow cooker and pour over the top the barbecue sauce and cook on the high
(6 hour) setting or you can cook on the low setting for longer.
5.
When the pork is
almost cooked, spray a frying pan with some spray oil, add the onions and
peppers and fry till lightly caramelized.
6.
When the pork is
ready, using two forks, pull the pork into shreds and mix around into the
barbecue sauce.
7.
Place on a baking
tray and place under the grill for 5 mins or so just till you have some
slightly caramelization to the top of the pulled pork. (optional)
8.
Season with salt
and pepper if needed
9.
Serve the pulled
pork topped with some of the onions and peppers in the whole wheat rolls or on
its own with salad, slaw and [url:1]syn free chips[/url]
Source http://www.slimmingeats.com
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