SW recipe: Slow-cooked pork with vegetable rice

Serves 4
Syns per serving ½
❆ (pork only)
Ready in 3 hours 25 minutes


800g pork shoulder, visible fat removed, cut into large chunks

3 strips unwaxed orange zest, pith removed

3 tbsp tomato purée

500ml chicken stock

2 red onions, finely sliced

1 tsp ground cumin

1 tsp chipotle chilli flakes

½ tsp ground cinnamon

2 tsp dried oregano

1 bay leaf

100ml skimmed milk

Fat-free natural yogurt, to serve (optional)


For the coriander salsa:

1 green chilli, finely chopped (deseeded if you like)

½ red onion, finely chopped

Juice of 1 lime

50g fresh coriander, stalks and leaves roughly chopped


For the vegetable rice:

250g dried long-grain rice

250g baby sweetcorn, cut into chunks

200g cherry tomatoes, halved

4 spring onions, finely sliced


1 Preheat your oven to 160°C/fan 140°C/gas 3. Put the pork, orange zest, tomato purée, stock, onions, spices and herbs in a large, lidded, flameproof casserole dish. Season and mix well. If the liquid doesn’t cover the pork, add some water. Bring to a simmer on the hob, then cover and cook in the oven for 2 hours.

2 Stir through the milk and return to the oven for 1 hour, or until you can break the meat easily with a wooden spoon. If you added water to cover the pork, you might need to simmer the casserole on the hob for a few minutes to thicken the sauce.

3 When the pork has been cooking for 1½ hours, make the salsa. Put the chilli, onion and lime juice in a bowl, season, mix well and leave to stand for 20 minutes.

4 For the vegetable rice, put the rice in a large, deep, lidded frying pan with the baby sweetcorn and 500ml water. Bring to a simmer, cover and reduce the heat to medium-low. Cook for 10 minutes, then scatter over the tomatoes, cover and cook for a further 5 minutes. Once the rice is tender, scatter over the spring onions and stir very gently to avoid breaking up the tomatoes.

5 Stir the coriander through the salsa, and leave to stand and soften for a further 5 minutes. Divide the rice and pork between 4 bowls, discarding the bay leaf. Top with a spoonful of the salsa and a dollop of yogurt (if using) to serve.


If possible, cook the pork 1-2 days before you serve it, and keep chilled. The punchy flavours will benefit from being well absorbed into each other


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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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