SW recipe: Chinese-style pulled pork

A LITTLE EFFORT
Serves
 4-6
Free
❆ (pork sauce only)
Ready in 3 hours 20 minutes

Ingredients

1 onion, finely sliced

4cm-piece fresh root ginger, peeled and finely sliced

3 garlic cloves, crushed

1 tsp Chinese five-spice powder (see Cook’s note)

2 star anise

1.2kg pork shoulder, visible fat and skin removed, cut into 3cm chunks

1 litre chicken stock

 

For the stir-fry:

4 dried medium egg noodle nests

Low-calorie cooking spray

1 red onion, finely sliced

1 head of broccoli, cut into small florets and stalk finely sliced

2 tbsp reduced-salt soy sauce, plus extra to serve

4 small pak choi, sliced

Juice of 2 limes, plus extra wedges to serve

15g fresh coriander, leaves chopped

Deseeded and sliced red chillies, to serve

Method

1 Preheat your oven to 160°C/fan 140°C/gas 3. Put the onion, ginger, garlic, five-spice powder, star anise, pork and stock in a large, lidded, flameproof casserole dish – the stock needs to cover the pork so add a little more if it doesn’t. Bring to a simmer, cover and transfer to the oven. Cook for 2 hours 30 minutes. If the pork is tender and can be shredded with a fork, leave it to stand while you prepare the noodles. If the pork isn’t quite tender, return to the oven for a further 30 minutes.

2 To make the stir-fry, cook the noodles according to the pack instructions, then rinse well with warm water. Toss with a few sprays of low-calorie cooking spray and set aside.

3 Using 2 forks, roughly shred the pork into the sauce, keeping the chunks bite-size. If the sauce doesn’t lightly coat the back of a spoon, return the dish to the hob and simmer for a few minutes until it’s reduced, glossy and coating the pork. Cover and keep warm over a very low heat. (At this point, you can chill or freeze the pork for another day – see Cook’s note.)

4 Meanwhile, spray a large, non-stick frying pan or wok with low-calorie cooking spray and place over a medium-high heat. Add the onion and broccoli, and stir-fry for 4-5 minutes. Add a splash of water and the soy sauce. Add the pak choi in a couple of batches, and fry until wilted. Add the noodles, lime juice, and 100ml water. Stir-fry everything for a few minutes until hot, then stir in the coriander.

5 Divide the noodles between 4 bowls, top with the pork and a few spoonfuls of the sauce. Serve with the extra soy sauce, the lime wedges for squeezing over and chillies.

COOK’S NOTE
When cooking with shop-bought spice mixes or blends, choose brands without Synned ingredients such as sugar, flour and oil. Otherwise, count ½ Syn per level tsp or 1½ Syns per level tbsp

To chill or freeze the pork sauce, leave to cool, then transfer to a sealable container. Seal and chill for up to 3 days, or freeze for up to 1 month.

 

Fill up on Free Food®
All our meals are based on Slimming World Free Food – nutritious, everyday foods that fill you up for fewer calories, meaning they’re great for weight loss! Free Food includes lean meat, poultry, fish, eggs, pasta, rice, potatoes, pulses, fruit, veg and more. And you can eat these foods freely, making them perfect for satisfying the biggest of appetites. Some Free Foods have the extra bonus of being Speed Food – fruit and veg that are super-low in calories and keep you slimming beautifully. For the best results, always reach for Speed Food first in between meals and include at least a third of a plate of Speed Food at every meal, where it makes sense.

Add in Healthy Extras®
To help provide a good balance of nutrients, enjoy two measured portions of milk or cheese each day – your Healthy Extra ‘a’ choices. Options include 350ml skimmed milk or 250ml semi-skimmed milk; 40g reduced-fat or 30g full-fat hard cheese; 50g mozzarella (cow’s milk); 45g feta or 35g Danish blue, which can be eaten as part of a meal or snack. Also have one portion of wholemeal bread or breakfast cereal each day – your Healthy Extra ‘b’ choice. To keep things simple we’ve built your Healthy Extra ‘b’ choice into the menu plan each day.

Choose your Syns®
Foods and drinks that pose a risk to your weight loss – those high in fat or sugar, as well as alcohol – can be enjoyed as carefully counted Syns. We recommend you plan between 5 and 15 Syns into your day (see the bottom of the next page for some ideas).

Make simple swaps
To help protect your weight loss, choose the leanest meats and trim off any visible fat – cut the white bits off bacon and remove skin from poultry. Dry-fry or cook with low-calorie cooking spray rather than fat or oil, switch sugar for sweetener, and swap cream and crème fraîche for fat-free natural yogurt or plain quark.

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