Slow-cook a hunk of meat to tender perfection; then either pack up portioned lunches or turn the leftovers into easy meals

Shop It
Let’s talk butts. Specifically, the pork butt, which may also go by “pork shoulder” or “Boston butt,” depending on where you live. A whole pork shoulder is a huge cut that runs from the shoulder to the front hoof. The butt isn’t the pig’s rear end (surprise!) but the top of each shoulder. Since these are hardworking muscles, the meat is tough. So unless you want a jaw workout, don’t eat seared steaks cut from the butt (uh, shoulder). Slow cooking is the best way to break down those muscle fibres.

Stuff You’ll Need
2 KGS BONELESS, SKINLESS PORK SHOULDER
1 SMALL WHITE ONION, THINLY SLICED
¼ CUP ORANGE JUICE
2 TBSP OLIVE OIL
2 TBSP LEMON JUICE
2 TBSP LIME JUICE
6 MEDIUM GARLIC CLOVES, MINCED
2 TSP KOSHER SALT
2 TSP DRIED OREGANUM
1 TSP FRESHLY GROUND PEPPER

Per 1-cup serving 2 115 kJ, 60g protein, 4g
carbs (1g fibre), 26g fat
Makes 6 servings

Make It
Using a paring knife, poke holes all over the pork. In a 5-litre slow cooker, add the onion and then the pork. In a medium bowl, mix the rest of the ingredients and pour the sauce over the meat, massaging it into the holes. Put the lid on and leave the cooker on low for 8 hours while you’re at work, or on high for 4 hours if you want it done for Sunday dinner. (If it’s on high, turn the meat every hour or two until it’s tender and a thermometer inserted into the thickest part reads at least 60°.) Using forks, shred the meat; toss it with the sauce. Serve, or let it cool for an hour and then store it in the fridge.

Store It
Store the meat with the juice so it won’t dry out when you nuke it. These side dishes will round out your lunch. With the cooked pork you can make a weeks-worth of lunches by adding coleslaw, potatoes or rice. You could even make a pizza that has pulled pork on it. The possibilities are endless!