#tomato based

Tomato based Fish Stew with White Rice

This recipe is from @emsbalance on Instagram.

It's not really a lasagna, not really a soup, but it is incredible. My partner, who could eat the same thing for every meal every day, loved it

I've made this exactly once so far. Here are my substitutions:

Yellow Onion instead of red (didn't have a red)

Italian seasoning as mixed herbs

A teaspoon of pepper flakes instead of cayenne (out of cayenne)

Seitenbacher veggie broth powder, roughly a tablespoon

Handful of arugula instead of spinach (my partner and I like it better)

Heavy sprinkle of Gormet Garden lightly dried basil instead of fresh (I don't like cleaning/chopping herbs)

No cheddar, just a sprinkle of parm

You could easily use sour cream instead of creme fraiche (I did use creme fraiche since I'd never had it before and didn't know how the flavor compares. Creme fraiche has a fattier, butterier mouth feel, kinda like heavy cream vs milk)

It was very easy to make and came together quickly. A rare 30 minute dinner that actually took about that time.

I came up with this after looking at the barbecue pulled pork recipe on the SW website - I don’t like barbecue sauce or sweetener (that recipe calls for 3 tbsp of the stuff!) but I loved the idea of SW friendly shredded meat so I sat down and wrote out my own pulled pork recipe! It’s one of the tastiest things I’ve ever made (the boyfriend loves it too!)

Syns: 0.5 or less a serving!

Serves: 6 - 10

Ingredients

2kg pork shoulder, skin and fat removed

1 onion, finely chopped

500g passata

1 tbsp thyme vinegar or white wine vinegar

2 tbsp Worcestershire sauce

2 tbsp Dunn’s River chicken seasoning (3 syns total)

1 tbsp Dunn’s River all purpose seasoning

4 garlic cloves, finely chopped (or 1 cube of Taj’s frozen garlic)

1 chicken stock cube

½ - 1 tsp chilli flakes

1 tsp dried thyme

1 tsp garlic granules

½ tsp sumac (optional)

Salt or onion salt (optional)

Method

Remove all skin and fat from the meat and discard. Combine the garlic granules, 1 tbsp of the chicken seasoning, all purpose seasoning, thyme, sumac, pepper, onion and 1 tbsp of Worcestershire sauce and rub into the pork shoulder. Marinate overnight.

 Combine the chopped garlic, vinegar, 1 tbsp of Worcestershire sauce, 1 tbsp chicken seasoning, chilli flakes and passata in a pan, crumble in the stock cube and simmer for 15 minutes.

 Put the marinated pork in your slow cooker, and pour over the sauce. Cook on high for 6 hours, or low for 8-10 hours (it should pull apart easily).

 Remove pork from the slow cooker, and cover with foil to rest. Meanwhile, pour the sauce out into a large saucepan and boil on a high heat, stirring frequently until sauce is reduced by a third and thickens up. Taste and adjust seasoning if necessary.

 Using two forks, pull the pork into bite sized pieces, and pour over the sauce. Mix in to evenly coat all the pork. Enjoy with rice and salad, on a wholemeal roll (as your healthy extra b), or in egg wraps for a delicious low-carb twist.

 Notes: Pork shoulder is a fatty meat, so you’ll probably need to cut the joint into 3 or 4 smaller pieces in the process of getting rid of all the fat but this won’t affect the end result. 

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