SW recipe: Pulled pork with black-bean rice & slaw


Serves 4 (with leftovers) Ready in about 2 hours 50 minutes

For the pork:

1 onion finely chopped

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

3 tbsp dried Bart Blends Cajun Spice Mix

3 tbsp red wine vinegar

4 garlic cloves, crushed

3 tbsp tomato puree

500ml chicken stock

For the slaw:

1/2 small white cabbage, shredded

1 small fennel bulb, trimmed and shredded

2 green eating apples, cored and sliced into matchsticks

1/2 small pack fresh chives, finely chopped, plus extra to serve

Juice of 1/2 lemon

1/2 small pack fresh flat leaf parsley, finely chopped

100g Lat-free natural Greek-style yogurt

for the black-bean rice:

Low calorie cooking spray

1onion. finely chopped

2 garlic cloves, crushed

2 peppers, deserted and finely chopped

300g dried long-grain rice

600ml chicken stock

400g can Mark beans, drained and rinsed

4 spring onions, finely sliced


1 Preheat your oven to 200°C/fan 180°C,/gas 6. Put all the pork ingredients into a large, lidded, flameproof casserole dish and bring to a simmer on the hob. Cover and cook in the wen for 1 hour 30 minutes to 2 hours, or until the pork is tender, stirring halfway. Meanwhile, mix together the slaw ingredients. Season, then leave to chill.

2 Remove the casserole dish from the oven_ Strain the pork over a bowl using a sieve. Set the meat aside, then return the liquid to the casserole dish and boil for 8-10 minutes, or until the sauce has thickened enough to lightly coat the back of a spoon. Stir in the pork, then roughly shred using 2 forks.

3 Spray a large, lidded, non stick frying pan with low.calorie cooking way and place over a medium heat. Add the onion, garlic and peppers, and stir-fry for 4-5 minutes (add a splash of water if the veg starts to stick), Add the rice, stock and beans, and bring to a simmer. Cover and cook for 12.15 minutes. or until the rice is tender.

Stir through the wing onions and season, Divide the rice, putted pork and slaw between 4 plates, scatter over the extra chives and serve.
Syns per serving: FREE


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Slimming Tip 1 – Don’t go hungry
If you are hungry you need to eat. Depriving your body of food will just see you miserable and maybe even grabbing the high fat, high sugar foods instead. And that’s really not going to help.

Slimming Tip 2 – Fill up on Super Slimming Foods 
Now no food has the power to actually slim you down, but the foods with the least calories for the most amount of filling power will cut your calorie intake without you even realising.
These foods what to take priory over other foods, by filling your plate with at least 1/3 of the Super Slimming Foods will see the lbs literally drop off.

Slimming Tip 3 – Plan Plan Plan
Fail to plan is planning to fail. Make a solid plan not only for the foods and meal you are going to enjoy but also what might get in your way. If you know you have a night out, that’s fine, just plan… What food will you order? What drinks will you order? And stick to your plan for amazing weight losses.

With so many slimming world meals that can be adapted to your lifestyle. From batch cooking and making the most of your time by using the slow cooker. Our aim is to develop healthy recipes that can fit into any diet you are following. With a strong emphasis on budget family meal recipes with a good dollop of motivation and self-belief.

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