PULLED PORK, BLACK BEAN, AND SALSA BURRITO BOWL
PULLED PORK, BLACK BEAN, AND SALSA BURRITO BOWL
PREP: 20 min
COOK: 10 min
TOTAL: 30 min
SERVES: 5
INGREDIENTS
600g pork, forequarter shoulder roast, fully trimmed, raw
1 ¼ cup shredded cabbage, raw
1 punnet cherry tomatoes, raw
1 ¼ cup corn kernels, drained and rinsed
⅓ cup mozzarella, reduced fat
1 ¼ large avocado, raw
1 ¼ cup tinned beans, drained and rinsed
5 tbsp tomato salsa
3 tbsp lime juice
1 small green chilli
Spice Mix: 5 tsp paprika, 5 tsp ground cumin seeds, 2 tsp ground coriander seeds
METHOD
Prepare the Pork
1. Mix the ground spices in a small bowl and sprinkle over the pork and rub in.
2. If using an oven:
a. Preheat the oven to 220⁰C and line a roasting pan with aluminium foil. Make the foil large enough to be able to wrap the pork.
b. Place the pork the lined pan (do not fold over foil at this stage) and bake for 40 min until well browned.
c. Reduce heat to 125⁰C, then fold the foil over the pork until well-sealed.
d. Bake for an additional 6-7 hours.
3. If using a slow cooker: place spiced pork in the slow cooker and add ⅔ cup water. Cook on LOW setting for 8 hours.
4. Once the pork is cooked, shred it.
Prep Other Ingredients
5. Shred the cabbage.
6. Chop the tomatoes, avocado, coriander, and chilli
7. Drain the corn and black beans and rinse with water to remove excess salt.
8. Grate the cheese and juice the lime.
9. Divide the pulled pork and other ingredients into bowls. Top with salsa, chilli (if using) lime and coriander. Enjoy!
NUTRITION INFORMATION
ENERGY: 523 kcal (2189 kJ)
PROTEIN: 36.8 g
TOTAL CARBS: 30.5 g
SUGARS: 6.8 g
FIBRE: 9.2 g
TOTAL FAT: 26.9 g
SATURATED FAT: 8.7 g
SODIUM: 313 mg
CALCIUM: 138 mg
IRON: 3.2 mg
DELIGHTFUL “DID-YOU-KNOWS”
Lean Pork Roast
* An excellent source of high-quality protein, providing all 9 essential amino acids needed for muscle maintenance, tissue repair, and immune function. Adequate protein intake helps preserve lean muscle mass and promote satiety.
* Contains important B-group vitamins, particularly Vitamin B6 and niacin, which support energy metabolism, brain function, and red blood cell production.
* Uniquely rich in thiamine, a nutrient used for energy metabolism and plays a vital role in nerve and brain function.
* Contains trace amounts of zinc which is involved in wound healing, immune defence, and protein synthesis, phosphorous, which is essential for strong bones and teeth, and iron, which essential for oxygen transport in the blood and prevention of fatigue.
* It is naturally low in saturated fat, making it a heart-friendly protein choice.
Cabbage – Nature’s Crunchy Crisps
* Naturally crisp like chips, cabbage is low in calories whilst rich in fibre, vitamins, minerals, and water.
* Rich in Vitamin C which supports immunity and healthy skin.
* Contains trace amounts of Vitamin A and Vitamin K which supports collagen synthesis and bone health respectively.
* Provide fibre to support gut health and regular bowels.
* Excellent source of water which contributes to daily hydration status.
Avocado – Creamy Fats That Love You Back
* Packed with monounsaturated fats which help support healthy cholesterol levels and provide sustained energy that promote satiety.
* High in soluble dietary fibre, which assists healthy digestion, supports the gut microbiome, and regulates appetite and blood sugar levels.
* A great source of potassium, vitamin E, and folate, supporting heart function, skin health, and overall cellular repair and wellbeing.
Beans – Legumes to Level Blood Sugars
* Packed with both plant-based protein and soluble and insoluble fibre (prebiotics). This combination promotes satiety, stabilises blood sugar levels, and supports the growth of beneficial gut bacteria and thus, a healthier gut.
* Are complex carbohydrates, which provide slow-releasing energy to prevent blood sugar spikes and stabilise
* Rich in iron, which supports oxygen transport in the blood, and magnesium, which is essential for muscle function, nerve signalling, and energy production.
Cherry Tomatoes – A Hidden Gem of Vitamin A
* An excellent source of carotenoids, especially beta-carotene, which the body converts into Vitamin A. Vitamin A is essential for vision, immune function, skin health, and cellular growth.
* Rich in lycopene which is a powerful antioxidant associated with heart health and has anti-inflammatory and anti-cancer properties. Cooking tomatoes increase the bioavailability of lycopene, which means it is more easily absorbed by the body.
* Trace amounts of Vitamin C which supporting immune defence and collagen production, and potassium which contributes to blood pressure control.
Corn – Gentle Fibre, Natural Sweetness
* Provides natural sweetness plus dietary fibre which aids digestive health, regularises bowel motions, and supports a healthy gut microbiome. Fibre also slows digestion which supports steady energy release and improved blood sugar control.
* Rich in thiamine, which is involved in energy metabolism and nervous system function, and antioxidants such as lutein and zeaxanthin, which support eye health.
Low Fat Dairy – Shredded Hard Cheese
* Good substitutes for cooking cream or cream cheese which are often high in saturated fat. Provides natural savoriness and is a good source of calcium, protein, Vitamin D, and Vitamin B12.
* Calcium is the building block for strong bones and teeth, supports muscle function, and nerve signalling for movement.
* Vitamin D enhances calcium absorption which promotes bone health. It is also an antioxidant which strengthens immune health.
* Vitamin B12 is beneficial for red blood cell production and nerve function.
* Low fat makes it heart-healthy and good for weight management as there is less saturated fat and calories overall.