Thursday, 3 December 2015

Low FODMAP Pulled Pork and Coleslaw recipe

By Shirley Webber (Research Dietitian)

Red cabbage has been tested and found to be GREEN! This is very exciting for more summer picnic options. As the weather warms up here in Australia give this pulled pork and coleslaw recipe a go.





Low FODMAP Pulled Pork and Coleslaw recipe
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Adapted from Jamie Oliver recipe

Serves 10
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INGREDIENTS

Pork (Can be substituted for chicken or slow roasted lamb)
  • You can use the pork shoulder or rump works equally as well (approximately 2.5kg). Ask to leave skin and fat on as this will help the meat hold in moisture while cooking. This can be removed once cooked if preferred. 
  • 6 Tbsp Olive oil
  • Sea Salt
  • Freshly ground pepper
  • 2 tsp smoked paprika
  • Fresh mint (I think this makes the meal amazing)
  • 2 fresh chillies
  • 3 Tbsp of red wine vinegar (optional. Note this has not been tested for its FODMAP content and can be left our without making much difference to the meal)
Coleslaw 

  • Cabbage, common ½
  • Red cabbage ¼
  • Pineapple ½ or as much as you would like. Many Coleslaws contain apple however I find pine apple is a great substitute giving a fruity freshness to this meal.
  • 3 carrots
  • Sea salt
  • Freshly ground pepper
  • 2 Tbsp mayonnaise
  • Olive oil
  • 4-5 Tbsp or red wine vinegar (optional)
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METHOD

  1. Preheat the oven to 220°C
  2. Score the pork skin ~1cm deep and drizzle the olive oil over the pork.
  3. Season generously with salt, pepper and paprika rubbing the flavours into the skin.
  4. Place the pork in a roasting tray and place in the oven immediately lowering the temperature to 160°C. Cook for 4 hours, basting occasionally with the juices in the tray.
  5. After 4 hours reduce the temperature to 150°C for another 2 hours or until you can pull the meat apart very easily.
  6.  Remove the crackling and fat as you pull all the pork apart.

  7. For the coleslaw, finely slice the pineapple pieces and cabbage. This can be done using a food processor. Putting it all into a bowl season with salt and pepper. Add the mayonnaise, a drizzle of olive oil and red wine vinegar.
  8. Chop some mint leaves and deseed and finely chop the red chillies. Mix together and add some olive oil and the red wine vinegar. Add a pinch of salt to the mix and add to the tray of pulled pork. Mix this all together. Your meal is now ready for you to plate up and enjoy. I served my coleslaw and placed some pork on top placing this in a red cabbage leaf. This makes a perfect no mess recipe for a picnic.
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NUTRITIONAL INFORMATION
NUTRITION INFORMATION per serve
Energy total
Protein
Fat total
         - Saturated
     Carbohydrate
1502KJ
53.1g
12.3g
3.6g
7.24g


           


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