Skinny Taste Pernil

• 分量: 8 servings
• 調理時間: 15 minutes
• 総時間: 8 hours

材料

3 lb boneless pork shoulder blade roast (lean, all fat removed)

4-5 cloves garlic (crushed)

1 tbsp coarse salt

½ tsp oregano

½ tbsp cumin

¼ tsp crushed black pepper

3 oranges (juice of, ½ cup)

2 limes (juice of)

8oz chicken broth - Optional

1/2 or 1/4 cup red cooking wine

1 tbs soy sauce

手順

Using a sharp knife, cut slits into the pork and stuff holes with half of the crushed garlic.

Combine the remaining ingredients and pour over pork.

Place in the ceramic part of the crock pot, cover and refrigerate, turning pork occasionally so the marinade covers all of pork.

The next day, remove the crock pot and cook on low, 8 hours.

After 8 hours, remove pork and shred using two forks.

Remove liquid from crock pot and add pork back to crock.

Add about 1 cup of the liquid back + 1/2 cup red wine + 1tbs soy cause, and adjust salt, pepper and cumin (you will probably need to add more).

ALTERNATE:

Add about 1/4 cup of the liquid back + 8 oz chicken broth + 1/4 cup red wine + 1tbs soy cause, and adjust salt, pepper and cumin (you will probably need to add more).

Let it cook another 15-30 minutes.

栄養

• サービングサイズ: 3 oz pork
• カロリー: 265 kcal
• 脂肪総量: 12 g
• 飽和脂肪: 4.5 g
• コレステロール: 114 mg
• ナトリウム: 574 mg
• 炭水化物総量: 3 g
• 糖質総量: 1.5 g
• タンパク質: 34 g