Slow Cooker Pulled Pork Sandwich

This is my low fat version of the ever so popular Pulled Pork sandwich. I know it is not usually served with peppers mixed in, but I wanted to add some veggies into the dish and it worked well.

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Slow Cooker Pulled Pork sandwich

Slimming Eats Recipe

Serves 4

Extra Easy – 1 HEb and  1 syn per serving

Original – 1 HEb and 1 syn per serving

 

Ingredients

For the barbecue sauce:

  • 1 cup (240ml) of passata
  • 1 cup (240ml) of water
  • 1 small onion, sliced
  • 2 cloves of garlic crushed
  • 1 tablespoon of cider vinegar
  • 2 tablespoons of balsamic vinegar
  • 2 teaspoons of Worcestershire sauce
  • 2 tablespoons of maple syrup (4 syns)
  • 3 tablespoons of soy sauce
  • 1 tablespoon of paprika
  • 2 teaspoons of chilli powder
  • 1/2 teaspoon of onion powder
  • 1/2 teaspoon of garlic powder
  • 1/4 teaspoon of mustard powder
  • 1/4 teaspoon of celery seed
  • 2 teaspoons of liquid smoke (optional) or use some smoked paprika for the smoky taste, add a little and taste to preference
  • Olive oil spray

For the pulled pork:

  • 1kg of pork tenderloin or pork shoulder (fat removed)
  • 1 red pepper sliced
  • 1 green pepper sliced
  • 1 onion sliced
  • 4 x 60g whole wheat rolls (6 x HEb’s)
  • Barbecue Sauce, from above
  • Salt and Pepper

Method

Spray a small saucepan with olive oil spray and add the onion and garlic and cook until golden.

Add all other ingredients for the barbecue sauce and bring to the boil, simmer for approx 15 mins, until it reduces down slightly and then blend with a hand blender or food processor.

Add onions and peppers to the slow cooker, add the pork and pour over the sauce and cook on the high (6 hour) setting or you can cook on the low (longer setting if you prefer).

When the pork is cooked through, using two forks, pull the pork into shreds. When fully shredded, mix around into the remaining barbecue sauce.

Season with salt and pepper if needed

Serve the pulled pork in whole wheat rolls (using a HEb serving) or on its own with salad, slaw and homemade fries.

 

The recipe above has been calculated for Slimming World, however for those of you following the Weight Watchers plan or another calorie controlled type diet. Below is the approx nutritional information:

 

Approx NUTRITIONAL INFORMATION

1 slow cooker pulled pork sandwich

Calories

397

Fat

7.4g

Saturated Fat

1.5g

Total Carbohydrate

44.8g

Dietary Fibre

5.4g

Sugars

12.5g

Protein

            39.8g

 

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  • Anonymous

    Enjoy sandwiches as a snack or meal and try out this delicious recipe!
    Indeed, there are a lot of sandwich variations that we are more than welcome to try out. Depending on our taste and preference, other s might like pork while others choose to indulge in chicken or beef sandwiches. It is nice to try out different kinds of sandwiches and see which kind we like best.
    In addition, I also found another interesting article regarding healthy cooking that other readers might like at:
    http://healthy-lifestyle.most-effective-solution.com/2011/04/10/10-tips-on-how-to-cook-in-a-flash/

  • Thisismeandfood

    What is liquid smoke I’ve never heard of it??

  • SaraB

    Just making the BBQ sauce ready to slow cook the pork in the morning. I used the hickory liquid smoke. It smells divine