Skinny Slow Cooked Pernil (Puerto Rican Pork) Recipe
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Category: |
Category: |
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Ingredients: |
Ingredients: 3 lb pork shoulder blade roast, lean, all fat removed
4-5 cloves garlic, crushed
1 tbsp coarse salt
1/2 tsp oregano
1/2 tbsp cumin
1/4 tsp crushed black pepper
3 oranges, juice of (1/2 cup)
2 limes, juice of
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Directions: |
Directions: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 and adjust salt, pepper and cumin (you will probably need to add more). Let it cook another 15-30 minutes.
Calories: 176 • Fat: 7.2 g • Protein: 24.4 g • Carb: 3.6 g • Fiber: 0.2 g |
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Number Of
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Number Of
Servings:6 |
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Notes: |
Personal
Notes: A typical Pernil recipe is slow roasted in the oven with a huge slab of fat on top, which gets crispy as it cooks. My lightened version is a lean boneless shoulder blade roast, trimmed of all fat and slow cooked in the crock pot to make this easy enough to make as a weeknight meal. Be sure to buy the boneless pork shoulder blade roast, as it is leaner than the pork shoulder picnic. Season the meat the day before and refrigerate it in the crock pot. Then when you wake up, take it out and plug it in and come home to a home cooked meal.
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