COOK low and slow

--- --- Delicious- cooked slow and low

Rind removed, each serving provides:

Saturates SaltFat SugarsEnergy 3.1g 1.2g12.2g 10.0g 1293kJ 308kcal 15% 20%17% 10%15% of an adult’s reference intake. Carbohydrate 15.4g, Protein 35.4g, Fibre 0.8g, Iron 2.56mg

Simple Pulled pork

Serves: 6, plus leftovers Preparation time: 15 minutes Cooking time: Around 6 hours Ingredients 1.6kg shoulder of pork (remove the rind/ skin if you wish) The rub 1 tablespoon dried herbs, either thyme or oregano 2 tablespoons dark brown sugar 1 teaspoon each of salt and freshly ground black pepper To serve 2 large sweet potatoes, cut into wedges 2 tablespoons olive oil Green salad --- --- ---

1. Preheat your oven to 220°C (fan 200°C), Gas Mark 7. Line a roasting tin with foil, large enough to cover the pork later. Remove the string, unroll the pork. Mix the rub ingredients in a bowl and rub over the pork. Roll the pork back up again (there is no need to retie the string). 2. Cook for 30 minutes so the pork browns beautifully. Then reduce the oven to 150°C (fan 130°C), Gas Mark 2. Pour 300ml hot water into the foil, then wrap the foil over the top. Cook slow and low for around 6 hours or until tender. 3. Around 15 minutes before the end of the cooking time, put the sweet potato wedges into a roasting tin and add 1 tablespoon olive oil. Season well and toss. Put in the oven on the shelf below the pork. 4. Increase the oven to 220°C (fan 200°C), Gas Mark 7. Uncover the pork then put it back in the oven to crisp for 10 minutes. Remove from the oven, cover with foil and rest for 30 minutes. The joint will be a delicious deep brown colour. 5. For the sweet potatoes, roast at the higher temperature for 10 minutes, then once you’ve taken the pork out to rest, reduce the heat to 150°C (fan 130°C), Gas Mark 2 and continue to cook for a further 20-30 minutes until tender. 6. Leaving the pork in its cooking juices, use two forks to shred the pork into chunky pieces. Serve with the potato wedges and a simple green salad.