Healthy Pulled Pork Recipe {without BBQ Sauce}
Servings 12 servings
Pulled pork is a slow cooker classic, but this healthy pulled pork recipe takes this common recipe to the next level! Instead of simmering it in sugary barbecue sauce, it's cooked in a fragrant mixture of Mexican spices, citrus, and green chiles for a rich, savory flavor your family will crave. Thanks to the crock pot, it's perfect for a quick weeknight dinner on those busy days!
Ingredients
- 4 lb pork shoulder/pork butt
- 1 tablespoon olive oil
- 1 large onion sliced or cut into wedges
- 6 garlic cloves minced
- 1 4 oz can chopped green chilies
- 2 bay leaves
- Juice from 2 large oranges about 3/4 cup
- Juice from 2 limes
Dry spice rub:
- 1 tablespoon ground cumin
- 1 tablespoon dried oregano
- 1 teaspoon salt
- 1 teaspoon ground black pepper
Instructions
- Rinse and dry the pork shoulder, rub all over with olive oil.
- Combine the rub ingredients in a small bowl. Rub evenly all over the surface of the pork.
- Place the pork in a slow cooker (with the fat cap up). Add the onion, minced garlic (don’t worry about spreading it over top), chopped green chilies, and bay leaves. Squeeze the lime juice and orange juice over the pork.
- Cook in crockpot on low for 10 hours or on high for 7 hours.
- Pork should be tender enough to shred. Remove pork from slow cooker and allow it to cool slightly. Then shred using two forks.
- Skim off the fat from the juices remaining in the slow cooker and discard. DO NOT DISCARD THE LIQUID. Set liquid aside – you don't have to strain the onion since it will be very soft.
- Either transfer the shredded pork back to the liquid or serve shredded pulled pork by spooning reserved liquid over top.
Notes
- Season well. Since the pork shoulder is so big, it's hard to get flavor deep into the middle of the roast. Taste and season the meat before serving to make sure it is full of flavor.
- Cut the meat into pieces. If you need to cook the pork faster, cut it into 4-6 smaller chunks. They'll be ready much faster than cooking the whole roast.
- Don't rush it. Cooking pulled pork takes a long time as the fats and connective tissues need to break down. The meat should be falling apart before you remove it from the slow cooker.
Nutrition
Calories: 157kcalCarbohydrates: 2gProtein: 18gFat: 8gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 4gCholesterol: 62mgSodium: 278mgPotassium: 350mgFiber: 1gSugar: 1gVitamin A: 21IUVitamin C: 2mgCalcium: 30mgIron: 2mg
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