Skip to main content
My Health Engineer
Join

RecipesDinner

Dinner

Slow-Cooked Carolina Pulled Pork

Shredded pork shoulder tossed through a cider-vinegar sauce and piled onto a plate, into a wrap or over rice. One joint covers most of the working week.

Serves
10
Prep
15min
Cook
240min
Total
255min

Programs: Fat Loss, Muscle Gain, Maintenance, Blood Sugar, Blood Pressure

Slow-Cooked Carolina Pulled Pork

Per serving

Calories
392kcal
Protein
24.4g
Carbs
5.1g
Fat
29.9g
Fibre
0.3g

Ingredients

Measurements

For 10 servings · MetricUS

  • 1.4kgpork shoulder joint, bonelessone joint, skin removed
  • 2 tbspsmoked paprika
  • 1 tbspbrown sugar
  • 1 tbspmustard powder
  • 1 tspgarlic powder
  • 1 tsponion powder
  • 1½ tspsaltto taste
  • 1onion, slicedgoes under the joint
  • 200mlchicken stock
  • 120mlcider vinegar
  • 3 tbsptomato ketchup
  • 1 tbsptomato puree
  • 1 tbspWorcestershire sauce
  • 1 tspchilli flakesoptional, for a little more warmth
  • 3 lbboneless pork shoulder (Boston butt)one joint, skin removed
  • 2 tbspsmoked paprika
  • 1 tbspbrown sugar
  • 1 tbspmustard powder
  • 1 tspgarlic powder
  • 1 tsponion powder
  • 1½ tspsaltto taste
  • 1onion, slicedgoes under the joint
  • ¾ cupchicken stock
  • ½ cupapple cider vinegar
  • 3 tbspketchup
  • 1 tbsptomato paste
  • 1 tbspWorcestershire sauce
  • 1 tspred pepper flakesoptional, for a little more warmth

Method

  1. Season the pork.

    Pat the pork shoulder dry.

    Mix the smoked paprika, brown sugar, mustard powder, garlic powder, onion powder and salt in a small bowl, then rub it all over the joint, pressing it into every surface.

  2. Set up and cook.

    Preheat the oven to 150C fan (170C conventional) or set a slow cooker to low.

    Scatter the sliced onion in the base of a roasting tin or slow cooker.

    Sit the pork on top and pour the chicken stock around it, not over the crust.

    Oven method: cover the tin tightly with foil and cook for 4 hours, until the meat pulls apart easily with two forks.

    Slow cooker method: cook on low for 7 to 8 hours.

  3. Make the sauce.

    While the pork cooks, whisk together the cider vinegar, ketchup, tomato puree, Worcestershire sauce and chilli flakes in a small saucepan.

    Simmer for 5 minutes until slightly thickened, then set aside.

  4. Shred and finish.

    Once the pork is done, lift it onto a board or tray and shred it with two forks, discarding any large lumps of fat.

    Skim excess fat from the cooking liquid left in the tin.

    Return the shredded pork to the tin with a few spoonfuls of the reserved cooking liquid to keep it moist, then stir through the Carolina sauce until every strand is coated.

    Portion into ten servings and serve each with Carolina vinegar slaw alongside.

Add this recipe to your meal plan for the week.

See the app