Healthy Family: Slow Cooker Carnitas

Serves 8.

Note: From Meredith Deeds.

• 2 lb. boneless pork shoulder (or 2 1/2 lb. bone-in), trimmed of excess fat

• 1/2 tsp. salt

• 1/4 tsp. black pepper

• 1 c. fresh orange juice

• 1/2 c. low-fat milk

• Grated zest of 1 orange

• 2 tbsp. vegetable oil

• 16 corn tortillas

• Fresh cilantro

• 1 sweet onion, cut into large dice

Directions

Season the pork with salt and pepper. Combine the orange juice, milk, garlic and orange zest in the slow cooker. Place the pork in a slow cooker and turn to coat in the liquid. Cover and cook on low for 8 hours or on high 4 hours.

Once the meat is tender, remove from slow cooker and let cool slightly before pulling apart in big chunks with a fork.

While the pork is cooling, pour cooking liquid into a large cup. Let sit for a few minutes to allow all the fat to rise to the top. Skim off all the fat and discard. Pour the cooking liquid into a medium saucepan. Reduce the cooking liquid over medium-high heat for about 10 to 15 minutes, or until the liquid is thick and syrupy. There will only be a few tablespoons of liquid after the reduction. Add the meat and toss gently to coat.

In a large nonstick skillet, heat the vegetable oil over medium-high heat. Add the meat and let brown on one side. Turn the meat over with a spatula and continue to cook until the other side is browned. Remove and serve with corn tortillas, cilantro, sweet onion and lime wedges.

Calories320Fat14 g

Sodium210 mgSaturated fat4 g

Carbohydrates27 gCalcium73 mg

Protein20 gCholesterol51 mg

Dietary fiber3 g