Makes: 8 Servings
Cook time: 8 hours 30 minutes
Pork shoulder is slow cooked and served on a whole wheat roll with tangy red cabbage and carrot slaw.
- 1 half pork shoulder (bone-in)
- 1 1/2 cups cider or white vinegar (or a combination of both)
- 1 teaspoon black pepper
- 1 teaspoon Crushed red pepper flakes
- 1/2 teaspoon salt
- 8 100% whole wheat dinner rolls or slider buns
For the Carrot Slaw:
- 1 head red cabbage (shredded)
- 2 carrots (scrubbed and shredded)
- 1/4 cup canola oil
- 1/4 cup vinegar
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- Put everything in the slow cooker and turn the heat to medium. Cook, undisturbed, for 8 hours or until it is fork-tender (about 190 degrees with a meat thermometer).
- Remove the pork from the slow cooker but keep the liquid. While still hot, use two forks to shred the meat. Remove any fat found between the shreds.
- Skim as much fat as possible from the liquid in the slow cooker. Add about 1 cup of the cooking liquid to the shredded pork.
Red Cabbage and Carrot Slaw:
- Put the shredded cabbage and carrots in a bowl.
- Mix the canola oil, vinegar, salt and pepper in a small bowl and stir or whisk well.
- Add the dressing to the cabbage mixture and coat thoroughly.
- Add 1/2 cup of pulled pork to each roll or bun and top with 1/2 cup cabbage and carrot slaw. Serve right away.
- 1 bag coleslaw mix can be used instead of red cabbage.
- Leftovers can be served with brown rice or wrapped in a whole wheat tortilla.
Source: USDA Center for Nutrition Policy and Promotion
Total Fat 28 g
Saturated Fat 8 g
Cholesterol 140 mg
Sodium 454 mg
Total Carbohydrate 14 g
Dietary Fiber 3 g
Total Sugars 6 g
Added Sugars included 1 g
Protein 42 g
Vitamin D 2 mcg
Calcium 93 mg
Iron 4 mg
Potassium 908 mg