When it comes to pork, you need to know how to prepare it so it isn’t too dry and chewy. One of the ways is to let it cook low and slow, in the oven or like here, in a slow cooker. This Aromatic Pulled Pork (Low FODMAP) is soft, flavoured with different spices and perfect for a dinner or a gluten free bun sandwich.
On the blog, you can also find a great recipe for a Garlic free Polish Pork Marinate.
Find the link to this recipes by clicking on the picture below ↓↓↓
The same recipe, but in Polish, is available in my Przepisy Low FODMAP blog.
This Aromatic Pulled Pork (Low FODMAP) tastes perfectly both served as a dinner with for example jacket potato and the vegetables that it was cooking with.
The leftover pork can be pulled as well and served in a Low FODMAP, gluten free bun, with a simple salad and mayonnaise. Yum!
Personally, I really loved the version below, with a jacket potato, which is a perfect comfort food. If you prefer, you can also served it with a traditional mashed potato, which will soak up all of the meat and veg juices.
This recipe has been approved by a Low FODMAP dietitian, Evelyn Toner. Find interesting articles about Nutrition, IBS and FODMAP on her blog.
INGREDIENTS FOR AN AROMATIC PULLED PORK (Low FODMAP), 6 PORTIONS:
800g – 1 kg pork shoulder, visible fat removed
3 large carrots, peeled and chopped
1 leek, green part only /200g/
60 g celery, chopped
175 g parsnip, peeled and chopped
500 ml low FODMAP chicken stock – find the recipe here
Spices to rub the meat:
1 tbsp salt, 1/2 tsp pepper
1 tsp ground all spice
1/2 tsp mixed spice
1-2 tbsp marjoram
INSTRUCTIONS TO PREPARE AN AROMATIC PULLED PORK (Low FODMAP), 6 PORTIONS:
This pulled pork has been prepared in the slow cooker, but can also be cooked in the oven (see below).
I use this Crock Pot slow cooker and I am very happy with it:
First, mix all of the spices and rub the meat. Fry the meat on all sides in the non stick, removable pot that comes with the slow cooker. / For cooking in the oven, just use any big enough non stick pan/.
Leave the meat in the slow cooker’s pot, add the peeled and chopped vegetables, together with the Low FODMAP Chicken stock. The meat needs to be nearly covered with liquid. You might need to add a little bit more water.
Simple! Now just cook it on high for 6h. After this time check if the meat is cooked and is pullable. If not, cook it for 2-3 h more.
If you are preparing this dish in the morning, before leaving to work, you can also cook it on low, even for 12 h. Make sure that you always check if the meat is cooked, as the power of the different cooking devices may vary.
Serve with the vegetables it cooked with and potatoes. Enjoy!
Cooking low and slow in the oven:
Preheat the oven to 200 degrees C.
After frying the meat off on a non stick pan, place it in a deep roasting tray or dish. Add the vegetables and stock. Then cover with a lid, if you have one, or simply cover with an aluminium foil.
Place the dish in the oven and after 30 minutes lower the temperature to 160 degrees C. Roast for at least 6h, remembering to baste it every now and then with the stock.
Always remember to check if the meat is cooked through. You can do that with a special meat thermometer as well as pricking the meat deep with a skewer to see if the juices run clear.
Aromatic Pulled Pork (Low FODMAP)
Ingredients
- 800 g to 1 kg pork shoulder visible fat removed
- 3 large carrots peeled and chopped
- 1 leek green part only /200g/
- 60 g celery chopped
- 175 g parsnip peeled and chopped
- 500 ml low FODMAP chicken stock
- Spices to rub the meat:
- 1 tbsp salt 1/2 tsp pepper
- 1 tsp ground all spice
- 1/2 tsp mixed spice
- 1-2 tbsp marjoram
Instructions
- This pulled pork has been prepared in the slow cooker, but can also be cooked in the oven (see below).
- First, mix all of the spices and rub the meat. Fry the meat on all sides in the non stick, removable pot that comes with the slow cooker. / For cooking in the oven, just use any big enough non stick pan/.
- Leave the meat in the slow cooker's pot, add the peeled and chopped vegetables, together with the Low FODMAP Chicken stock. The meat needs to be nearly covered with liquid. You might need to add a little bit more water.
- Simple! Now just cook it on high for 6h. After this time check if the meat is cooked and is pullable. If not, cook it for 2-3 h more.
- If you are preparing this dish in the morning, before leaving to work, you can also cook it on low, even for 12 h. Make sure that you always check if the meat is cooked, as the power of the different cooking devices may vary.
- Serve with the vegetables it cooked with and potatoes. Enjoy!
- Cooking low and slow in the oven:
- Preheat the oven to 200 degrees C.
- After frying the meat off on a non stick pan, place it in a deep roasting tray or dish. Add the vegetables and stock. Then cover with a lid, if you have one, or simply cover with an aluminium foil.
- Place the dish in the oven and after 30 minutes lower the temperature to 160 degrees C. Roast for at least 6h, remembering to baste it every now and then with the stock.
- Always remember to check if the meat is cooked through. You can do that with a special meat thermometer as well as pricking the meat deep with a skewer to see if the juices run clear.
