Monday, January 14, 2013

Dukan and Paleo Pulled Pork

Easy Pulled Pork

We loved this recipe!

Ok, first of all, our first time on Dukan, we stayed away from fatty meats...hardly used our slow cooker.  This time around, instead of just a 30 minute walk per day, we are trying to do 30-45 minutes of aerobic exercise which is why during Cruise, we weren't afraid to have pulled pork.   I usually eat Pork Adobo once a week from a little Filipino shop near my work -- it's made with pork shoulder -- I discard all the fat and eat only the meaty pieces and I've lost almost half the weight I set out to lose.   If you've still got a lot of weight to lose and you're not doing some sort of almost daily aerobic exercise, you may want to wait until Consolidation to try this recipe.

The first week of January it was rainy and windy here...almost every day.  It seemed like the temperature was always 68 degrees when I checked my phone.  So, Thursday, our usual 'meal planning' day, we pulled out a Greek Chicken Stew recipe and this Crock Pot Pulled Pork recipe.  They were perfect for the rainy, windy and chilly weekend.

We found this recipe soon after we decided to start easing into the Caveman way of eating.  Saved it and didn't intend to use it until we lost all our weight and truly eased into the Caveman diet.  We couldn't wait :-)  This recipe is very easy and very tasty -- oh and it's a lot for two people.  We froze half the pulled pork and the other half we ate for two meals with no rice or bread.

Mix your dry rub.
1/2 the onions line the bottom of the crock pot
Rub all your dry rub on your pork (before placing it in the pot of course)
Place the rest of your onions on the top of your pork, cover
crock pot and cook according to the directions below

Serves: a lot (see paragraph above)
Prep Time: 10-15 minutes (we cut some fat from our pork shoulder)
Crock Pot Cook Time: 5-6 hours on high, then 3-4 hours on low
6 Qt. Crock Pot used

4-5 lb. pork shoulder/butt (some fat removed), rinse and pat dry
1-2 yellow onions, sliced (we used one)

Dry rub:
3 T. chili powder
1 t. coriander
2 t. ground cumin
2 t. onion powder
1 T. dried parsley
1/4 t. chipotle chili powder
2 t. kosher or sea salt

Mix all dry rub ingredients together, set aside.  Rub dry rub all over pork.  Be sure to use all the dry rub.  We let our pork sit out on the counter for about 20 minutes.  Line your crock pot if you have liners (they make clean-up so easy!).  Place half your onions on the bottom of the crock pot.  Place your pork in the pot.  Place the remainder of the onions on top of the pork, cover and cook on high for 5-6 hours (we cooked it for 5 hours).  Then cook for another 3-4 hours on low (we cooked it for 3 hours).  After the 8 hours of cooking, we opened the pot, checked to be sure the pork was falling apart, then pushed the pork into the juice.  Turn your pot to warm and cover to let the top part of the pork that wasn't in the juice to soak up some liquid.

In the meantime, prepare any veggies you will be having with your pork.  Depending on which diet you're on and if you're not trying to lose weight, you can make a gravy with the drippings and use sparingly.  We dipped our pork in the juice to add a little was very tasty just like that!

Remove pork from crock pot, take two forks and shred pork removing fat as you go.  We had this with sauerkraut and broccoli.  Made an omelet with some of the leftovers and are considering lettuce wraps with the half we froze.

Enjoy...we sure did!


  1. I made this in the crockpot last night, to bring to work today to share with my co-workers... pretty similar ingredients... your pics are always prettier than mine, lol!

    1. Thanks! I can't take all the's really the camera!

      Isn't this a simple and tasty thing to make?! :)