Recipes · Venezuelan · Meat Dishes
Pernil (Venezuelan Roast Pork)
One serving has 526 kcal and 32 g protein, and at least a fifth of a woman's daily need of thiamin (129%), selenium (86%), zinc (64%), pyridoxine (59%), cobalamin (55%) and phosphorus (51%). Ready in 700 minutes.
- Preparation: 495 min
- Cooking: 205 min
- Makes: 1 serving (235 g)
- Difficulty: Hard
- Diets: Gluten-free, Dairy-free, High protein, Low carb
- Contains: pork
Ingredients
- 180 g Pork shoulder, raw
- 8 g Garlic, raw
- 20 g Onions, raw
- 15 g Lime juice
- 1 g Oregano, dried
- 1 g Cumin
- 8 g Olive oil
- 1.5 g Salt
Method
- Mash the garlic with the salt, oregano, cumin and lime juice (standing in for the traditional sour orange juice) to make a paste.
- Rub the paste all over the pork shoulder along with the sliced onion, cover, and marinate in the refrigerator for at least 8 hours or overnight.
- Place the pork in a roasting pan with the olive oil, cover with foil, and roast at 160 °C (325 °F) for about 2.5-3 hours, until it reaches at least 74 °C (165 °F) internally and pulls apart easily.
- Uncover for the last 20-25 minutes and increase the temperature to 220 °C (425 °F) to crisp the exterior.
- Rest for 10 minutes before slicing or shredding to serve.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 526 kcal | 25% |
| Carbohydrates | 6.9 g | |
| Water | 152 mL | |
| Fiber | 1.1 g | 4% |
| Protein | 32 g | 67% |
| Tryptophan | 0.38 g | |
| Threonine | 1.4 g | |
| Isoleucine | 1.4 g | |
| Leucine | 2.5 g | |
| Lysine | 2.8 g | |
| Methionine | 0.8 g | |
| Cystine | 0.39 g | |
| Phenylalanine | 1.3 g | |
| Tyrosine | 1.1 g | |
| Valine | 1.7 g | |
| Histidine | 1.2 g | |
| Fat | 40.7 g | |
| Monounsaturated | 20.4 g | |
| Polyunsaturated | 4.4 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 3.7 g | |
| Saturated | 12.4 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 128 mg | |
| Calcium | 73.9 mg | 7% |
| Copper | 0.2 mg | 22% |
| Iron | 3.2 mg | 18% |
| Magnesium | 44 mg | 14% |
| Manganese | 0.27 mg | 15% |
| Phosphorus | 354 mg | 51% |
| Potassium | 653 mg | 14% |
| Selenium | 47.3 µg | 86% |
| Sodium | 703 mg | |
| Zinc | 5.1 mg | 64% |
| Thiamin (vitamin B1) | 1.4 mg | 129% |
| Riboflavin (vitamin B2) | 0.52 mg | 47% |
| Niacin (vitamin B3) | 7.1 mg | 51% |
| Pantothenic acid (vitamin B5) | 1.4 mg | 28% |
| Pyridoxine (vitamin B6) | 0.77 mg | 59% |
| Folate (vitamin B9) | 17 µg | 4% |
| Cobalamin (vitamin B12) | 1.3 µg | 55% |
| Choline | 114 mg | 27% |
| Vitamin A | 5.4 µg | 1% |
| Vitamin C | 9.8 mg | 13% |
| Vitamin D (D2 + D3) | 126 IU | 21% |
| Vitamin E | 1.8 mg | 12% |
| Vitamin K | 11.4 µg | 13% |
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
1.3 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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