Mexican · lunch, dinner

Cochinita Pibil (Yucatan Achiote Slow-Roasted Pork)

Cochinita pibil

Video by Jauja Cocina Mexicana on YouTube, in Spanish · Open on YouTube

260 min · plus overnight marinatingServes 10478 kcal 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.

36 g protein and only 8 g net carbs a serve from pork shoulder slow-roasted in an achiote, spice and citrus paste, with no added sugar or oil. Rich in selenium, zinc and vitamin B12.

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Ingredients 20

Method

The cook speaks Spanish; every step is written here in English. Tap a time to watch that step on YouTube.

  1. Make sour orange (naranja agria) by mixing equal parts fresh orange juice and fresh lime juice; you need about 2 cups in all. 1:10
  2. For the red paste (recado rojo), grind the cumin, allspice, peppercorns, oregano, cinnamon and cloves, then the garlic and onion. Stir in the achiote and salt, then a splash of water and ¼–⅓ cup sour orange to a thick paste. 1:20
  3. Rub the paste all over the pork, leaving the fat on for flavour. Loosen the leftover paste with ½–¾ cup sour orange and pour it over the meat. 2:34
  4. Pass banana leaves over a hot pan or flame until they turn bright green and bendy. Line a lidded ovenproof pot with them, add the pork, fold the leaves over, cover and marinate in the fridge overnight. 3:48
  5. Next day check the parcel, wrap it tightly again, pour ½ cup water around it for steam and cover well (add foil if the lid is loose). Bake at 180°C for about 3¾ hours. 4:32
  6. While it cooks, make the habanero salsa: mix the chopped red onion and habanero with ½ tsp salt and ½ cup sour orange. 5:44
  7. For the pickled onions, pour hot water over the sliced red onion, drain well, then toss with ½ cup sour orange, ½ tsp salt and a pinch of oregano. 6:14
  8. The pork is ready when it falls apart at a touch of a spoon. Shred it into its juices and serve with the pickled onions and habanero salsa. 6:46

Tip. You need banana leaves (frozen at Latin or Asian grocers) or foil. Serves about 10 (our estimate from 2 kg pork). Traditionally eaten in corn tortillas; lettuce cups keep the carbs down. Freezes well in its juices.

The method is a summary in our words — the video shows every step.

One serve gives you 1 of 10

Energy478 kcal2,000 kJ
Protein36 g72% of a day
Fibre1.4 g5% of a day
Carbohydrate9.6 g8.1 g net · 4 g sugars3% of a day
Fat32 g12 g saturated42% of a day
Sodium920 mg40% of a day

Where the energy comes from one serve

  • Net carbs 7%
  • Protein 31%
  • Fat 62%

Very low carb: under 10% of the energy is from carbs.

Vitamins & minerals % of a day, one serve · tap for more

Selenium High92%

51 µg a serve, mostly from boneless pork shoulder (99%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Zinc High52%

5.8 mg a serve, mostly from boneless pork shoulder (96%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Vitamin B12 High50%

1.2 µg a serve, mostly from boneless 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 High33%

0.6 mg a serve, mostly from boneless pork shoulder (77%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Vitamin C High27%

24 mg a serve, mostly from fresh orange juice (48%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Potassium Source14%

670 mg a serve, mostly from boneless pork shoulder (74%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Iron Source14%

2.6 mg a serve, mostly from boneless pork shoulder (75%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Vitamin D Source11%

2.2 µg a serve, mostly from boneless pork shoulder (100%). 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.

Show the other 7
Magnesium9%

39 mg a serve, mostly from boneless pork shoulder (69%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Omega-37%

0.1 g a serve, mostly from boneless pork shoulder (90%). 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.

Vitamin E6%

0.9 mg a serve, mostly from ground achiote powder (51%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Folate6%

25 µg a serve, mostly from boneless pork shoulder (31%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Calcium5%

63 mg a serve, mostly from boneless pork shoulder (58%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

Vitamin A5%

44 µg a serve, mostly from ground achiote powder (85%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

Vitamin K2%

2.4 µg a serve, mostly from ground achiote powder (50%). 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 Jauja Cocina Mexicana; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.