Slow Cooked Pulled Pork with Coleslaw

Yield: 4 servings

Per Serving: 4 oz. protein, 2 vegetables, 1 starch, 2 healthy fats

Total Time: 6 hours

Prep Time: 20 minutes

Ingredients

• Pulled Pork

• 1 tsp garlic powder

• 1 tsp smoked paprika

• 1 tsp onion powder

• ½ tsp each: salt & ground black pepper

• ¼ tsp chili powder

• 2 lb. boneless pork shoulder, trimmed of excess fat and patted dry

• 2 tsp olive oil, divided

• ½ cup thinly sliced onion

• ½ cup water

• 1½ tsp apple cider vinegar

• Coleslaw

• 4 cups bagged coleslaw mix

• ⅓ cup reduced-fat mayonnaise

• 3 tbsp apple cider vinegar

• ¼ tsp each: salt & ground black pepper

• ½ whole grain hamburger bun

• 4 tbsp lower sugar barbecue sauce (optional)

Directions

1. Combine the spices (garlic powder, paprika, onion powder chili powder), salt and pepper in a small bowl. Run onto the pork shoulder after trimming off fat and patting dry. Set aside.

2. Heat 1 teaspoon of oil in a large skillet over medium heat. Add the onions and cook until the onion has softened slightly and starts to brown, about 3 minutes. Transfer the onion to the slow cooker.

3. Optional Step: Using the same skillet, heat 1 teaspoon of oil in a large skillet over medium high heat. Once hot, sear the pork on both sides, cooking about 2 minutes per side (searing before slow cooking helps enhance color, flavor, and texture).

4. Transfer pork to the slow cooker and place on top of the onions.

5. Pour the water into the skillet to de-glaze, scrapping up any bits of onion and/or pork, then pour it into the slow cooker with the pork and onions.

6. Set the slow cooker to 6 hours on high or 8 hours on low.

7. To prepare the coleslaw, combine all the ingredients in a mixing bowl and toss to combine. Cover and refrigerate until ready to serve.

8. When the pork is done, transfer it to a plate or a shallow dish. Use tongs to transfer the onion to the dish with the pork. Reserve some of the cooking liquid.

9. Shred the pork into bite-sized pieces.

10. Add 1 to 2 tablespoons of the reserved cooking liquid to the pork along with the vinegar. Toss to mix well with the pork and onion.

11. Place about 4 ounces of pork per serving on top of half of a burger bun with barbecue sauce if desired. Serve about 1 cup coleslaw per serving on the side. Repeat for remaining servings. Leftover pork will keep in the fridge for up to 4 days or in the freezer for up to 3 months.

Tip: Try whole grain slider buns in place of regularly sized buns (1 slider bun instead of

½ a regular hamburger bun); serve any extra pork on the side.

Nutrition Facts Per Serving: 420 calories, 23g fat, 18g carbohydrate, 2g fiber, 34g

protein