Slow Cooker Braised Pork with a Rum-Orange Sauce

5 Reviews
100% would make this recipe again

A sophisticated, yet easy to make dish, ideal when receiving guests for dinner.

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Marinade : 2 h Preparation : 10 min Cooking : 8 h Standing : 10 min
290 calories/serving

Ingredients

2 tbsp sucanat 26 g
1 tsp ground cinnamon 3 g
1 tsp allspice powder 3 g
1.2 kg pork shoulder, without rind, fat removed
1 onions, sliced 200 g
1/3 cup orange marmalade 110 g
1/3 cup rum 85 mL
1/3 cup water 85 mL
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
2 tbsp arrowroot 16 g

Before you start

A slow cooker is needed to make this recipe.

Method

  1. Combine the sucanat and spices, then use this mixture to coat the meat. Let it set about 2 h in the refrigerator (up to overnight).
  2. Slice the onion, then put it in the bottom of the ceramic cooking pot. Put the meat on top of the onion. In a small bowl, mix the orange marmalade, water and rum, then pour the mixture on top.
  3. Cover the slow cooker with the lid and cook on 'low' for 8-9 h, or until the meat is very tender.
  4. Transfer the meat to a cutting board. Cover with foil then let stand 10 min before slicing.
  5. Meanwhile transfer the cooking juices to a small saucepan. Stir in the arrowroot and cook over medium heat until the sauce has thickened, about 5 min. Adjust the seasoning.
  6. Serve the meat with the sauce.

Nutrition Facts Table

per 1 serving (140 g)

Amount

% Daily Value

Calories

290

Fat

8 g

13 %

Saturated 2.9 g
+ Trans 0 g

14 %

Cholesterol

80 mg

Sodium

80 mg

3 %

Carbohydrate

23 g

8 %

Fibre

1 g

4 %

Sugars

17 g

Net Carbs

22 g

Protein

22 g

Vitamin A

0 %

Vitamin C

6 %

Calcium

3 %

Iron

12 %
More info

Claims

This recipe is :
Excellent source of  :
Niacin, Selenium, Vitamin B1, Zinc
Good source of  :
Phosphorus, Vitamin B12, Vitamin B2, Vitamin B6
Source of  :
Copper, Folacin, Iron, Magnesium, Manganese, Pantothenic Acid, Potassium, Vitamin D
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 0
Vegetables ½
Meat and Alternatives 2 ½
Fats 1 ½
Other Foods 1
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

5 Reviews (5 with rating only) 100% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

This recipe is in the following categories

Pork | Main courses/Entrées | Diabetes-friendly | Slow Cook

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