Boneless pork shoulder, trimmed of its skin and thick fat, roasts low and slow under a smoky spice rub until it falls apart. A tangy tomato and vinegar glaze replaces sugary barbecue sauce, so it suits a lighter eating plan.
- Prep
- 20 min
- Cook
- 3 hr 35 min
- Resting
- 20 min
- Total
- 4 hr 15 min
- Serves
- 8 servings
You will need Roasting tin · Foil · Small saucepan · Jug · Two forks · Sharp knife
Ingredients
Pork and rub
Low-sugar glaze
Method
Roast the pork
Heat the oven to 240°C. Pat the trimmed pork dry with kitchen paper and cut away any remaining thick fat.
Mix the smoked paprika, garlic powder, cumin, salt and pepper in a small bowl. Rub the olive oil all over the pork, then press the spice mix evenly over every side.
Scatter the sliced onion over the base of a roasting tin and sit the pork on top. Roast for 20 minutes until the rub darkens and smells toasty.
Pour the 250 ml boiling water into the tin around the meat, cover tightly with foil and turn the oven down to 160°C. Roast for 3 hours, until the pork pulls apart easily with a fork.
Glaze and finish
Lift the pork onto a board, cover loosely with foil and rest for 20 minutes. Strain the pan juices into a jug, discard the onion and spoon off as much fat as you can from the surface.
Pour 200 ml of the skimmed juices into a small saucepan with the tomato paste, vinegar, mustard, Worcestershire sauce and honey. Simmer for 8 to 10 minutes, stirring, until glossy and slightly thickened.
Shred the pork into large chunks and strands with two forks, then return it to the tin and pour over most of the glaze, tossing to coat.
Heat the oven grill to high and grill the glazed pork for 5 to 7 minutes until the edges caramelise. Spoon over the remaining glaze and serve.
Tips
- For a slow cooker, brown the rubbed pork in a hot pan, then cook on low with the onion and water for 8 hours before glazing.
- Serve with a crunchy cabbage slaw, lettuce cups or cauliflower mash to keep the meal light.
- Leftovers keep in a sealed container in the fridge for 4 days or in the freezer for 3 months.
- Swap the honey for a sugar-free sweetener or leave it out entirely if you are cutting sugar strictly.
Slow-Roasted Lean Pulled Pork Shoulder: your questions answered
Is pork shoulder suitable for a diet?
It can be if you remove the skin and outer fat and skim the pan juices, which leaves plenty of protein with far less fat. Watch your portion size and pair it with vegetables rather than rolls.
Can I use pork loin instead of shoulder?
Loin is leaner but dries out over a long roast, so it slices well rather than shreds. Shoulder gives the tender, pullable texture this dish needs.
How do I reheat pulled pork without drying it out?
Warm it gently in a covered pan with a splash of water or leftover glaze over low heat. In the microwave, cover the bowl and heat in short bursts, stirring between.
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