Low Syn Slow Cooker Pulled Pork Sandwich



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]







0 Response to "Low Syn Slow Cooker Pulled Pork Sandwich"

Posting Komentar