Mediterranean · dinner
Carne de Vinha d'Alhos (Madeiran Pork in Wine and Garlic)
Video by W2 KITCHEN on YouTube · Open on YouTube
- Keto (4.5 g net carbs a serve)
- Gluten-free ingredients
- Dairy-free
- Nut-free
Contains: none of the common allergens in the listed ingredients. Check labels on stock, sauces and spice mixes.
Pork shoulder marinated for days in wine, vinegar and garlic, then braised in the same liquid: high in protein, selenium and zinc, with no sugar or flour and only a few grams of carbohydrate.
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Ingredients 9
Method
Tap a time to watch that step in the video.
- Mix the pork with the garlic, bay leaves, peppercorns, chilli, salt, wine and vinegar in a non-reactive container. Cover and refrigerate for at least 48 hours, ideally 72, turning the pork once or twice a day. 0:37
- Lift the pork out of the marinade (keep the liquid) and pat it dry. Heat the lard in a large sauté pan over medium heat and lightly brown the pork in batches. 2:10
- Return all the pork to the pan, pour in the marinade and boil uncovered for 5–10 minutes to cook off the alcohol and mellow the vinegar. 3:12
- Lower the heat, cover and stew gently for 45–60 minutes until fork-tender, then uncover and reduce the sauce a little; it should stay thin and punchy. 3:33
Tip. The cook says it serves 4–6 with boiled potatoes, bread or rice; we count 4 serves for keto, with greens or cauliflower mash. It tastes even better the next day, reheated or fried crisp in its own fat.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 4
Where the energy comes from one serve
- Net carbs 3%
- Protein 30%
- Fat 67%
Fits keto: 4.5 g net carbs a serve, with 67% of the energy from fat.
Vitamins & minerals % of a day, one serve · tap for more
Selenium High116%
64 µg a serve, mostly from pork shoulder (98%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Zinc High65%
7.1 mg a serve, mostly from pork shoulder (98%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin B12 High62%
1.5 µg a serve, mostly from pork shoulder (100%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Vitamin B6 High41%
0.7 mg a serve, mostly from pork shoulder (79%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Iron Source17%
3 mg a serve, mostly from pork shoulder (81%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Potassium Source16%
750 mg a serve, mostly from pork shoulder (82%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Vitamin D Source14%
2.9 µg a serve, mostly from pork shoulder (97%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Magnesium Source11%
45 mg a serve, mostly from pork shoulder (75%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Omega-3 Source11%
0.2 g a serve, mostly from pork shoulder (77%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Show the other 6
Calcium5%
69 mg a serve, mostly from pork shoulder (65%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin C4%
3.5 mg a serve, mostly from garlic (73%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin E3%
0.4 mg a serve, mostly from pork shoulder (88%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Folate3%
11 µg a serve, mostly from pork shoulder (88%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin A1%
6.5 µg a serve, mostly from pork shoulder (58%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin K1%
1.2 µg a serve, mostly from dried bay leaves (53%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by W2 KITCHEN; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.