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Trimmed pork shoulder cooked low and slow in a smoky, tangy sauce, pulled and piled into wholemeal buns with a yoghurt slaw. The tender pork is easy to eat, and the rest freezes for later.
Check off ingredients as you go.
Contains gluten, milk, sulphites. Check the labels on packaged ingredients:
Mix the smoked paprika, garlic powder and cumin with a good pinch of salt and rub it all over the pork.
Lay the onion in the slow cooker and put the pork on top. Whisk the tomato purée, 20 ml of the cider vinegar, the honey and the water, and pour it over. Cover and cook on low for 8 to 9 hours or on high for 5 to 6 hours, until the pork falls apart when pressed with a fork.
Cooked when: 63°C / 145°F in the thickest part, then left to rest for 3 minutes. A food thermometer is the reliable way to tell.
For a pressure cooker, layer everything in the same order, seal and cook on high pressure for 50 minutes, then let the pressure release naturally for 15 minutes.
Lift the pork onto a board and pull it into shreds with two forks, discarding any fat. Skim the fat from the cooking liquid, then boil it hard in a pan, or on the sauté setting, for 5 to 10 minutes, until reduced to about 200 ml of thick sauce. Fold it through the pork.
For the slaw, toss the cabbage and carrot with the Greek yoghurt and the rest of the cider vinegar.
Split the buns, pile in the pork and top with some of the slaw; serve the rest alongside.
Trim the outer fat before cooking, not after. In a slow cooker it does not render away as it would in a hot oven; it melts into the sauce, so the pork is only as lean as your trimming. The figures assume it has gone.
One serving is One bun with a quarter of the pork and a quarter of the slaw. You can switch to a smaller portion in the ingredients above; it is three quarters of this, and it contains correspondingly less energy and protein. It is an option, not a goal.
Brown rice instead of buns, 100 g a person
A pulled pork bowl. Spoon the pork and sauce over the rice with the slaw beside it.
Per serving: about 65 kcal less, about 6 g less protein, about 2 g less fat.
Allergens: Removes gluten from the bread.
White burger buns instead of wholemeal
Softer and sweeter, with less fibre.
Per serving: about 5 kcal more, about 2 g less protein, about the same fat.
Braising beef instead of pork
Pulled beef. Cook on low for 8 to 9 hours or under pressure for 60 minutes.
Per serving: about 30 kcal less, about 3 g more protein, about 4 g less fat.
Per standard serving, calculated from the ingredients above. Nutrition changes with substitutions, brands and how much oil stays in the pan.
Lean shoulder with its outer fat trimmed gives a generous portion of pork, and a yoghurt slaw takes the place of the usual mayonnaise.
| Energy | 520 kcal |
|---|---|
| Protein | 45 g |
| Fat | 14 g |
| of which saturates | 4 g |
| Carbohydrate | 53 g |
| of which sugars | not calculated |
| Fibre | 9 g |
| Sodium | 510 mg |
Each ingredient’s weight is multiplied by its USDA FoodData Central values per 100 g. The whole recipe is added up and divided by 4. Raw weights are used for meat, fish and vegetables; beans and lentils are drained weights. All of the oil is counted as eaten. Added salt is not included; sodium from stock, bread, cheese and tinned food is.
| Ingredient | Weight used | Source | Energy | Protein |
|---|---|---|---|---|
| pork shoulder | 600 g | FDC 167845Pork, fresh, shoulder, whole, separable lean only, rawCalculated with FoodData Central's lean-only shoulder record; trim the outer fat to match it. | 888 kcal | 117.3 g |
| smoked paprika | 4.5 g | FDC 171329Spices, paprikaCalculated with FoodData Central's paprika record, which does not separate smoked paprika from sweet. | 13 kcal | 0.7 g |
| garlic powder | 3 g | FDC 171325Spices, garlic powder | 10 kcal | 0.5 g |
| ground cumin | 2 g | FDC 170923Spices, cumin seedFoodData Central records cumin seed; ground cumin is the same seed, milled. | 8 kcal | 0.4 g |
| onion | 150 g | FDC 170000Onions, raw | 60 kcal | 1.7 g |
| tomato purée | 60 g | FDC 170459Tomato products, canned, paste, without salt added (Includes foods for USDA's Food Distribution Program) | 49 kcal | 2.6 g |
| cider vinegar | 30 g | FDC 173469Vinegar, cider | 6 kcal | 0.0 g |
| honey | 21 g | FDC 169640Honey | 64 kcal | 0.1 g |
| water | 250 g | No energy | 0 kcal | 0.0 g |
| cabbage | 300 g | FDC 169975Cabbage, raw | 75 kcal | 3.8 g |
| carrot | 150 g | FDC 170393Carrots, raw | 62 kcal | 1.4 g |
| Greek yoghurt | 160 g | FDC 170894Yogurt, Greek, plain, nonfat (Includes foods for USDA's Food Distribution Program) | 94 kcal | 16.3 g |
| wholemeal burger buns | 280 g | FDC 174090Rolls, hamburger or hot dog, whole wheat | 753 kcal | 34.7 g |
| Whole recipe | Divided by 4 | 2083 kcal | 179.3 g |
Per serving the energy is rounded to the nearest 5 kcal, grams to the nearest whole gram and sodium to the nearest 10 mg. of which sugars could not be calculated, because one ingredient’s record does not cover it; the row above says which. Calculation method 1.0, September 2026. How the calculation works.
Checked against US Food and Drug Administration, Refrigerator and Freezer Storage Chart, USDA Food Safety and Inspection Service, Leftovers and Food Safety, FoodSafety.gov, Safe Minimum Internal Temperatures and FoodSafety.gov, Cold Food Storage Chart. UK guidance from the Food Standards Agency is shorter, at two days for most leftovers.
A thick, smoky chilli of lean ground beef and black beans, finished with a spoonful of lime yoghurt. A small bowl goes a long way, and it cooks on the hob or in a slow cooker.
About 1 hr 5 min · 415 kcal · 41 g protein per serving
Tender meatballs of lean ground beef baked in a garlicky tomato and spinach sauce under melted mozzarella. Five small meatballs and a slice of toast make a plate that is easy to finish.
About 55 min · 545 kcal · 47 g protein per serving