Cook once, serve multiple ways

Slow cooking and shredding meat such as chicken, pork or beef makes for a very versatile protein source that can be used in a range of different recipes.

Preparing meat in this way is a great way to reduce costs as cooking cheaper cuts of meat over a long period of time results in a juicy and tender end product. Shredded meats can also be prepared in advance and frozen, making them ideal for meal prep. In addition, the flavour combinations you can add are endless!

Preparing shredded or pulled meat can be made easy by using a slow cooker or pressure cooker, but if you do not have this equipment in your kitchen it can also be prepared on the stove top or in the oven.

Depending on the type and cut of meat you use, the traffic light classification may vary. Any additional sauces or flavours may also impact its classification. See below for a general guide.

Pulled Pork

Serves 10

Ingredients

• 1.7kg pork leg or shoulder (bone in, scored)
• 360g brown onion (rough chopped)
• 300g carrot (rough chopped)
• ½ bunch celery (rough chopped)
• 40g garlic (crushed)
• 1 tsp dried oregano
• 2 tbsp tomato paste
• 1 tsp black pepper
• 500mL vegetable stock (reduced salt)

Method

1. Pre heat oven to 150ºC.
2. Heat a pan or grill and brown the pork cut on all sides.
3. Put the onion, carrot and celery in a large tray, sit the pork on top.
4. Mix together the garlic, oregano, tomato paste and pepper, spread this over the pork.
5. Pour the stock into the tray and cover with grease proof paper and foil.
6. Cook the larger cuts for 4 – 4 ½ hours or until coming away from the bone, the smaller cuts will only need approx. 2 – 2 ½ hours.
7. Rest for 20 – 30 minutes once out of the oven, pull the meat from the bones and shred, strain the vegetables and discard, mix the reserved cooking liquid with the meat and store in a covered container until required.

Pulled Beef

Serves 10

Ingredients

• 1.7kg beef brisket or topside (trim excess fat)
• 250mL beef stock (reduced salt)
• 440g brown onion (rough chop)
• 360 grams carrot (rough chop)
• 300 grams celery (rough chop)
• 1 tsp black pepper
• 2 tsp dried oregano
• 2 tsp garlic (crushed)

Method

1. Pre heat oven to 150ºC.
2. Heat a pan or grill, brown the beef brisket on each side.
3. In a large tray, put the onion, carrot and celery on the bottom, sit the piece of beef on top.
4. Rub the pepper, oregano and garlic all over the seared meat.
5. Pour in the beef stock and cover the tray with grease proof paper and foil, put in the oven for 4-4 ½ hours for large pieces or 2-2 ½ hours for the smaller pieces.
6. Remove from oven and allow to cool for 30 minutes. Once cooled pull the meat apart, strain the vegetables off and discard, keep the cooking liquid. When the meat has been pulled apart mix with the cooking liquid and store in the cool room covered for future use.

^{These recipes are adapted from the Healthy Eating Advisory Service Copyright © State of Victoria.}