Greek · dinner
Hirino Riganato (Greek Pork Braised with Onions and Oregano)
Χοιρινό Ριγανάτο
Video by Yiannis Lucacos on YouTube, in Greek · Open on YouTube
- Keto (9.9 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.
45 g protein and under 10 g net carbs a serve: pork neck slow-braised with a mound of onions, white wine and oregano, with no flour or potatoes in the pot, and more than a day's selenium.
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Ingredients 9
Method
The cook speaks Greek; every step is written here in English. Tap a time to watch that step in the video. For subtitles, tap CC in the video, then Settings › Subtitles › Auto-translate › English.
- Season the pork pieces generously with salt on all sides. 0:46
- Heat half the olive oil in a heavy pot over high heat and sear the pork in batches, without crowding, until well browned all over. 0:56
- Meanwhile slice the onions into thin half-moons. Lift the browned pork onto a plate. 1:12
- Pour off the rendered fat, add the rest of the oil and the onions with a pinch of salt and cook over medium-high heat until deeply coloured. Pour in the wine and let it reduce by half. 1:32
- Return the pork and its juices to the pot, add the chicken stock, a little salt and the dried oregano and bring to the boil. 2:08
- Cover and cook on very low heat (or in the oven at 140°C) for about an hour, until the pork is tender. Uncover at the end if you want a thicker, oilier sauce. 2:36
- Check the salt and serve with a grind of black pepper (the chef's written recipe also adds a little chopped spring onion). 3:16
Tip. Serves 4 as on the chef's written recipe. Pork neck stays juicy in a long braise; shoulder works too. A green salad or boiled greens (horta) keep the meal low in carbs.
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 6%
- Protein 27%
- Fat 67%
Fits keto: 9.9 g net carbs a serve, with 67% of the energy from fat.
Vitamins & minerals % of a day, one serve · tap for more
Selenium High115%
63 µg a serve, mostly from pork neck (99%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Zinc High66%
7.2 mg a serve, mostly from pork neck (96%). 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 neck (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 High42%
0.7 mg a serve, mostly from pork neck (77%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Iron High20%
3.5 mg a serve, mostly from pork neck (69%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Potassium Source19%
870 mg a serve, mostly from pork neck (71%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Vitamin K Source16%
20 µg a serve, mostly from dried Greek oregano (39%). 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.
Omega-3 Source16%
0.3 g a serve, mostly from pork neck (50%). 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 D Source14%
2.8 µg a serve, mostly from pork neck (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.
Vitamin E Source14%
2.1 mg a serve, mostly from olive oil (70%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Magnesium Source13%
56 mg a serve, mostly from pork neck (60%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Vitamin C Source10%
8.8 mg a serve, mostly from brown onions (84%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Show the other 3
Folate9%
34 µg a serve, mostly from brown onions (56%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Calcium8%
98 mg a serve, mostly from pork neck (46%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin A1%
6.1 µg a serve, mostly from pork neck (61%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
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 Yiannis Lucacos; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.