Recipes · Japanese · Meat Dishes
Rafute (Okinawan Braised Pork Belly)
One serving has 1,019 kcal and 20 g protein, and at least a fifth of a woman's daily need of niacin (74%), cobalamin (66%), thiamin (62%), riboflavin (44%), phosphorus (37%) and selenium (28%). Ready in 135 minutes.
- Preparation: 15 min
- Cooking: 120 min
- Makes: 1 serving (383 g)
- Difficulty: Medium
- Diets: Dairy-free
- Contains: alcohol, celery, fish, gluten, pork, soy
Ingredients
- 170 g Pork belly, raw
- 14 g Soy sauce
- 18 g Sugar, brown
- 25 g Sake
- 6 g Ginger, fresh
- 150 g Fish stock
Method
- Cut the pork belly into large chunks and simmer in plain water for 30-40 minutes to remove excess fat, then drain and rinse.
- Return the pork to a clean pot with the fish stock (dashi stand-in), sake (awamori stand-in), sliced ginger and 100 g water.
- Bring to a gentle simmer, cover, and cook on low heat for 1 hour.
- Add the soy sauce and brown sugar, and continue simmering, uncovered, for 45-60 minutes, turning the pork occasionally, until very tender and glazed with a dark, glossy sauce.
- Skim off any excess fat from the surface before serving.
- Serve warm with the reduced sauce spooned over.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 1,019 kcal | 48% |
| Carbohydrates | 21.3 g | |
| Water | 241 mL | |
| Fiber | 0.23 g | 1% |
| Protein | 20.3 g | 42% |
| Tryptophan | 0.01 g | |
| Threonine | 0.04 g | |
| Isoleucine | 0.05 g | |
| Leucine | 0.08 g | |
| Lysine | 0.06 g | |
| Methionine | 0.01 g | |
| Cystine | 0.02 g | |
| Phenylalanine | 0.05 g | |
| Tyrosine | 0.04 g | |
| Valine | 0.05 g | |
| Histidine | 0.03 g | |
| Fat | 91.1 g | |
| Monounsaturated | 42.2 g | |
| Polyunsaturated | 10 g | |
| Docosahexaenoic Acid (DHA) | 0.15 g | |
| Eicosapentaenoic Acid (EPA) | 0.14 g | |
| Omega-6 | 8.6 g | |
| Saturated | 33.1 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 122 mg | |
| Calcium | 75.3 mg | 8% |
| Copper | 0.2 mg | 22% |
| Iron | 1.6 mg | 9% |
| Magnesium | 24.4 mg | 8% |
| Manganese | 0.18 mg | 10% |
| Phosphorus | 256 mg | 37% |
| Potassium | 559 mg | 12% |
| Selenium | 15.3 µg | 28% |
| Sodium | 1,130 mg | |
| Zinc | 2 mg | 26% |
| Thiamin (vitamin B1) | 0.68 mg | 62% |
| Riboflavin (vitamin B2) | 0.48 mg | 44% |
| Niacin (vitamin B3) | 10.3 mg | 74% |
| Pantothenic acid (vitamin B5) | 0.51 mg | 10% |
| Pyridoxine (vitamin B6) | 0.27 mg | 21% |
| Folate (vitamin B9) | 10.5 µg | 3% |
| Cobalamin (vitamin B12) | 1.6 µg | 66% |
| Choline | 18.5 mg | 4% |
| Vitamin A | 6.6 µg | 1% |
| Vitamin C | 0.81 mg | 1% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.9 mg | 6% |
| Vitamin K | 0.31 µg | 0% |
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
1.2 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
Plan weeks of recipes like this on SustainBite: meals that meet each person's vitamin and mineral needs, for a family too, with one grocery list. Free.