Pulled pork - Healthy Inspirations

Pulled pork

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Suits all phases – Serves 10

Ingredients

2 large red onions, cut in thin wedges
1 head of garlic, cloves peeled and halved
200 ml dry red wine
100 ml olive oil
2 Tbsp crushed coriander seeds
2 tsp dried thyme
2 tsp coarsely ground black pepper
2 tsp cinnamon
1½ kg pork shoulder
1 Tbsp salt

Method

  1. Place a large freezer bag inside a larger freezer bag, and add half the onion and garlic. Reserve the remainder of the onion and garlic for later.
  2. Mix all the ingredients for the marinade and add to the bag.
  3. Dry the pork well, and rub it with salt. Place in the bag with the onions and marinade. Press out all air from the bag, seal, and place it in a bowl in the fridge for at least 12 hours.
  4. Preheat the oven to 125°C. Place the meat, the rest of the onion mix and the marinade in a casserole dish. Cover with a tight-fitting lid, and place in the lower part of the oven for about 5 to 6 hours. Alternatively, use a slow cooker for 8 hours on low.
  5. To serve, pull the meat apart with two forks and mix it thoroughly with the gravy. Taste and adjust seasoning. Serve with vegies, salad, or as a lettuce ‘burger’.

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