5 tbsp Worcestershire sauce (1pp)
1 tsp mustard powder
8 tablespoons passata
3 tbsp balsamic vinegar
2 cloves of garlic, crushed
3 tbsp sweetener
salt and freshly ground black pepper
In a small bowl, mix passata, Worcestershire sauce, balsamic vinegar, mustard powder, garlic, sweetener and seasoning. Transfer to a small pan and simmer for 15 minutes, or until the sauce thickens.
Meanwhile, trim and remove all visible fat from the pork and sear all sides in a hot frying pan sprayed with low calorie cooking spray. Transfer to a roasting tin lined with aluminium foil and pour the sauce over the pork making sure all the meat is covered. Cover with the foil and bake on 160°C for 4-5 hours.
Remove the pork from the oven and place on a cutting board. Allow the meat to cool for approximately 15 minutes, then shred into bite-sized pieces using two forks.
or cook in slow cooker.
PULLED PORK
- makes about 10-12 sandwiches/rolls, with plenty of meat
in each one.
6 Syns for the whole recipe
4lb pork shoulder, bone in and brought to room
temperature before putting in the oven.
One and a half teaspoons of dried chilli
flakes
One and a half tbsp. of tomato puree
2 tbsp. light brown sugar - 6 Syns
1 tbsp. rock salt
1 tbsp. Worcestershire Sauce
3 cloves of garlic, crushed
1 tbsp. paprika
2 pinches of cayenne pepper
1 tbsp. ground black pepper
Pre-heat the oven to 220C/Gas 7.
Score the pork fat (don't worry, you'll be
removing the fat later) with a sharp knife, making deep incisions that will let
the rub melt right into the meat.
Make the rub by adding all the ingredients,
except the pork, into a mixing bowl.
Spray the rub really well with Frylight and
mix it in.
Rub onto the pork, all over, making sure lots
of it gets into the scored slashes. Place in a deep roasting tin, fat side up
and add a tbsp. of water. Put in the oven for 25 minutes.
After this time, remove the pork from the
oven, turn the temperature down to 130C/just below the number 1 mark on gas
ovens, wrap some foil over the tray and put it back in the oven for four and a
half hours. Turn the pork around every hour.
After the four and a half hours, remove the
foil from the tray and turn the heat back up to 220C/Gas 7. Cook the pork for a
further 20 minutes.
Remove the pork from the oven and cover with
fresh foil. Allow it to rest for 30 minutes in its juices.
After it has rested, cut off the fat. It'll
come off easily if you slide the knife in between the fat and the meat.
After this, get two forks and begin to pull
the pork apart. The meat should easily come apart and away from the bone.
Lovely served on a HEX bread roll with a bit
of Synned mayo and some salad.
No comments:
Post a Comment