Recipes · Haitian · Meat Dishes
Griot
One serving has 599 kcal and 32 g protein, and at least a fifth of a woman's daily need of thiamin (131%), selenium (86%), zinc (63%), pyridoxine (62%), cobalamin (55%) and phosphorus (51%). Ready in 180 minutes.
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- Preparation: 120 min
- Cooking: 60 min
- Makes: 1 serving (274 g)
- Difficulty: Medium
- Diets: Gluten-free, Dairy-free, High protein, Low carb
- Contains: pork
Ingredients
- 180 g Pork shoulder, raw
- 30 g Orange juice
- 15 g Lime juice
- 10 g Garlic, raw
- 2 g Chili peppers, red, raw
- 1 g Thyme, fresh
- 20 g Onions, raw
- 15 g Vegetable oil
- 0.6 g Salt
Method
- Cut the pork shoulder into 3-4 cm chunks.
- Mix the orange juice, lime juice, garlic, chili, thyme, onion and salt, and marinate the pork in this for at least 2 hours, or overnight in the fridge.
- Tip the pork and all the marinade into a pot, add enough water just to cover, and simmer for 45-50 minutes until tender and the liquid has mostly evaporated.
- Heat the oil in a wide pan and fry the pork in batches over medium-high heat for 8-10 minutes, until deeply golden and crisp on the outside, making sure it is cooked through with no pink left.
- Drain briefly on paper towel.
- Serve hot, traditionally with fried plantain and pikliz.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 599 kcal | 28% |
| Carbohydrates | 10 g | |
| Water | 181 mL | |
| Fiber | 0.84 g | 3% |
| Protein | 32.1 g | 67% |
| Tryptophan | 0.39 g | |
| Threonine | 1.4 g | |
| Isoleucine | 1.4 g | |
| Leucine | 2.5 g | |
| Lysine | 2.8 g | |
| Methionine | 0.8 g | |
| Cystine | 0.4 g | |
| Phenylalanine | 1.3 g | |
| Tyrosine | 1.1 g | |
| Valine | 1.7 g | |
| Histidine | 1.2 g | |
| Fat | 47.5 g | |
| Monounsaturated | 17.8 g | |
| Polyunsaturated | 12.1 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 10.5 g | |
| Saturated | 13.6 g | |
| Trans-Fats | 0.1 g | |
| Cholesterol | 128 mg | |
| Calcium | 59.6 mg | 6% |
| Copper | 0.21 mg | 23% |
| Iron | 2.4 mg | 13% |
| Magnesium | 43.5 mg | 14% |
| Manganese | 0.24 mg | 13% |
| Phosphorus | 358 mg | 51% |
| Potassium | 703 mg | 15% |
| Selenium | 47.5 µg | 86% |
| Sodium | 353 mg | |
| Zinc | 5.1 mg | 63% |
| Thiamin (vitamin B1) | 1.4 mg | 131% |
| Riboflavin (vitamin B2) | 0.53 mg | 48% |
| Niacin (vitamin B3) | 7.2 mg | 51% |
| Pantothenic acid (vitamin B5) | 1.5 mg | 29% |
| Pyridoxine (vitamin B6) | 0.81 mg | 62% |
| Folate (vitamin B9) | 24.5 µg | 6% |
| Cobalamin (vitamin B12) | 1.3 µg | 55% |
| Choline | 115 mg | 27% |
| Vitamin A | 10.2 µg | 1% |
| Vitamin C | 29.8 mg | 40% |
| Vitamin D (D2 + D3) | 126 IU | 21% |
| Vitamin E | 1.6 mg | 11% |
| Vitamin K | 28.2 µg | 31% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
1.4 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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