Good things come to those who wait, and wait you will for this slooow-cooked dish – it takes six hours! – but that makes it the perfect casserole for a winter weekend. Start your prep after lunch, set it cooking and then hit the gym, go for a run ortake a long walk in the hills with friends – whatever you like – then return to refuel by tucking into this marriage of a true American slow’n’low icon with a proper British winter winner, shared with Coach by our friends at DW Fitness.
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But is it healthy? Well, we could tell you about the decent protein content in pulled pork (somewhere around 14g per 100g) or the reported benefits of fennel seeds for the circulatory system, but here at Coach we like to keep things simple. Cook for yourself with fresh ingredients and you’re halfway to a healthy diet.
So order a slow cooker, buy the ingredients and invite some friends over for a day out and a hearty meal. Keep the group small, though – you’ll want the leftovers for a nutritious lunch later that week.
How To Make Pulled Pork Casserole
- Crush the garlic, then grind it in a pestle and mortar with the fennel seeds, pepper, salt, ground ginger and a large splash of Worcestershire sauce. This is the wet rub for your joint.
- Using your hands, give the meat a good coating of the rub, then place it into the slow cooker.
- Mix the stock cube with the water and pour it over the pork. Add the paprika, onions, parsnips, carrots, bay leaves and fresh thyme with another splash of Worcestershire sauce.
- Put the lid on and cook on high for around six hours.
- Once the wait is over, remove any string from the meat and tear it apart using two forks.
Ingredients (serves 8)
- 2.5kg pork joint
- 2 large onions, quartered
- 2 garlic cloves
- 250ml cold water
- 1tsp fennel seeds
- 1tsp smoked paprika
- 1tsp ground ginger
- 2 bay leaves
- Worcestershire sauce
- 1tbsp black pepper
- 1tsp salt
- 4 large carrots, chopped
- 2 large parsnips, chopped
- 1 pork stock cube
- 2 sprigs of fresh thyme
