Skinny Taste Pernil

• 份量: 8 servings
• 活動時間: 15 minutes
• 總時間: 8 hours

食材

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

步驟

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.

營養

• 每份大小: 3 oz pork
• 卡路里: 265 kcal
• 總脂肪: 12 g
• 飽和脂肪: 4.5 g
• 膽固醇: 114 mg
• 鈉: 574 mg
• 總碳水化合物: 3 g
• 總糖: 1.5 g
• 蛋白質: 34 g