carolina pulled pork


I made this on Tuesday night, after having it at a friend’s house. This pork recipe is AMAZING. I highly recommend it for any gathering or party food.


  • 3 lb pork shoulder (good for about 8 servings)
  • For the Meat Rub: Black pepper, Onion powder, Garlic powder
  • 1 Tbs Flour (to coat the pork)
  • Thyme and rosemary sprigs
  • Teaspoon of brown sugar
  • Sea salt
  • Cayenne pepper
  • Cumin and coriander
  •  Cinnamon applesauce (or thin apple slices)
  • At least a half cup of apple cider vinegar
  • 1 Tsp butter
  • Water
  •  Olive oil

** For the recipe, you will need frying pan and a CROCK POT

Mayo-Free Cole Slaw:

  • Red & Green cabbage – diced
  • Pepper, garlic
  • Diced onion
  • ¼ cup apple vinegar
  • 1 table spoon nonfat Greek yogurt
  • 2 table spoons fine mustard
  • Teaspoon of brown sugar

Let the meat sit out for a while to come to room temperature before starting…

THE RUB: Mix the rub together (Black pepper, Onion powder, Garlic powder). Then coat the meat with olive oil – this will make the rub stick better than water. Do 3 coats of the rub before putting the pork in the pan. Add 1 tbs flour to the meat – this will give it a charred crust when it is seared in the frying pan.

BROWNING THE MEAT: Turn heat on medium high – add butter to pan. Stick meat in frying pan. Heat each side on high heat for 1 minute – can go longer or shorter depending on the degree of char you want.

CROCK POT: Toss the pork in the crock pot. Add the apple vinegar and water (depending on size of meat, you want the bath to come up a quarter of the height of the meat). Cook the pork on LOW HEAT for 8 hours. Cook a bigger piece of meat for 10-12 hours.

Pour a thin layer of apple sauce over the pork, after the meat has cooked for 4 hours.

After the 8 hours, test the pork – add any additional seasoning as needed. I used toasted whole wheat English Muffins as the bun, and added BBQ sauce and Cole Slaw.


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