Pork Veggie Stir-Fry
This is a low carb recipe mixes delicious pork protein with lectin-free, low-carb veggies. This is a three step recipe. First step is making the pulled pork, second step is preparing the veggies and the third and final step is mixing it all together. Don’t be daunted by the idea of three steps. The first two steps are pretty much hands off. The pork is done in the crock pot and most of the veggies are roasted.
Vegetables
If you’re short on time, you can buy the veggies washed and pre-trimmed. I bought the veggies for this recipe at Trader Joe’s. The broccoli came in a 12 oz. bag as organic, pre-trimmed florets. The cauliflower was available pre-trimmed in a bag but it wasn’t organic so I bought a small head of organic cauliflower and cut that up my self. The asparagus came in a 12 oz. bag, washed and ready. I did trim the bottom third off the asparagus. I bought an organic tub of baby spinach, washed and ready. I do used minced garlic so that was ready to go. The only thing I really spent time doing was slicing my onion and that took about 1 minute.
Cooking the Vegetables
You can cook all the vegetables together but for this recipe (this time) I actually roasted the broccoli, cauliflower and asparagus and sautéed the onion, garlic and spinach. I knew my onion and garlic would just disappear if I add them to the roasting pan. I have to say, I really liked the vegetable broken up this way. Sautéing the onion, garlic and spinach gave me more control so they didn’t end up over cooked. When the other vegetables were done roasting I just added them to the sauté pan and mixed all the vegetables together.
The Pork
The crock pot is still my favorite way to make shredded meat. The long, slow cook creates great flavor and super moist meat. Once the meat is done and falling apart, I just use two forks and pull/shred the meat until it’s broken up the way I like it.
This is pork is great for meal prep. Make it over the weekend and you have meat ready for a stir-fry like this recipe as well as, taco meat, meat you can put in a soup, add to salad or my favorite, put it in an omelette with sautéed onion, mushrooms and some cheese.
The Recipe
Low Carb Pulled Pork & Veggies
Notes
This recipe makes 12, 1 cup servings.
The nutritional information is based on a 1 cup serving. Please adjust macros based on your serving size.
NET CARBS = 5.3/serving
Ingredients
- THE PORK
- 3 lb. Pork Shoulder, whole (bone-in)
- 1/2 cup Bone Broth
- 5 Cloves of Garlic
- 1 TBSP of Coarse Salt
- THE VEGETABLES
- 3/4 lb Cauliflower, cut into florets (small head)
- 12 oz. Broccoli Florets
- 12 oz. Asparagus
- 1/2 Large Onion, sliced
- 1 TBSP Garlic, minced
- 4 cups Baby Spinach, tightly packed
- 3 TBSP Olive Oil (or fat of your choice)
Instructions
- Instructions for "Pulled Pork"
- Pat Pork Should Roast Dry
- Make 5 small cuts in meat and insert a garlic clove into each cut
- Salt roast, all over
- Place roast into bottom of crock pot.
- Add 1/2 cup of bone broth, or beef stock
- Cook on high for 6 hours.
- Meat is done when it pulls apart easily, really, falls apart ; )
- Shred meat with two forks, set aside
- Roasted Veggies
- Pre-heat oven to 425 degrees
- Trim the Asparagus, cut off bottom third of stalks
- Trim the broccoli & cauliflower into equal size florets
- Put asparagus, cauliflower and broccoli in large bowl and add 2 TBSP of olive oil - mix to coat veggies evenly with olive oil.
- Add salt to the veggies - to your taste
- Roast in hot oven for 20 minutes.
- Sautéed Veggies:
- Slice the onion and mince the garlic
- Add 1 TBSP of olive oil to a hot, large skillet
- Add the sliced onion and sautée for a couple of minutes or until the onion gets soft and a bit translucent
- Add the garlic and sautée for another 30 seconds to 1 minute
- Add the baby spinach and continue to sautée until the spinach has wilted.
- Stir-Fry:
- Add the roasted veggies to the sautéed onion-garlic-spinach mix and stir to combine
- Add the pulled pork, stir to combine.
- Continue to sautée until mix it evenly heated.
- Serve and enjoy.
Nutrition Facts
Low Carb Pulled Pork & Veggies
Serves: 12
|
Amount Per Serving: 1 cup
|
||
|---|---|---|
| Calories | 333 | |
| % Daily Value* | ||
| Total Fat 24.1 | 36.9% | |
| Saturated Fat 7.6 | 35% | |
| Trans Fat 0 | ||
| Cholesterol 81 | 27% | |
| Sodium 701 | 29.2% | |
| Total Carbohydrate 6.9 | 2% | |
| Dietary Fiber 1.6 | 4% | |
| Sugars 1.7 | ||
| Protein 22.2 | ||
| Vitamin A | Vitamin C | |
| Calcium | Iron | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
The Simplicity of Wellness
This recipe is pretty hearty but I will admit, I can eat more than a cup. I will serve this dish with a low-carb, cheesy biscuit to complete the meal.
If you’d like more information about what to eat when following a low-carb lifestyle please enter your name and email below and receive my free download: 3 Keys Tips on How to Low Carb for Life.
Be well,
I’m Amy a board certified holistic nutritionist, certified functional nutritionist and lifestyle practitioner and certified Life Coach. I help women in midlife understand the changing needs of their body so that they can stop dieting and lose weight permanently. At 56 I live what I teach. Don’t believe the story that your best years are behind you. They are not. Your best years are just starting!