American · lunch, dinner

Oven Kalua Pork with Cabbage

Oven Kalua Pork with Cabbage — from Ono Hawaiian Recipes's cooking video Watch how it’s made · 5:30

Video by Ono Hawaiian Recipes on YouTube · Open on YouTube

250 minServes 6524 kcal a serve
  • Keto (1 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.

Slow-roasted pork shoulder seasoned only with salt and smoke, plus stir-fried cabbage: about 40 g protein and 1 g net carbs a serve, and rich in selenium, zinc and vitamin B12.

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Ingredients 5

Method

Tap a time to watch that step in the video.

  1. Heat the oven to 325 °F (160 °C). Score the pork in a diamond pattern on the top and bottom so the seasoning can get in. 0:30
  2. Rub the salt into the pork on all sides, set it in a roasting pan and pour the liquid smoke all over. 0:41
  3. Cover the pan tightly with foil (or wrap the pork in ti or banana leaves first) and bake 3–4 hours, until a fork slides in easily and the meat falls apart. 1:13
  4. Near the end, heat the oil in a sauté pan and stir-fry the cabbage until the leaves are tender. 1:36
  5. Shred the pork with two forks, mix in the stir-fried cabbage and serve hot. 2:16

Tip. Serves about 6 (our estimate). In an Instant Pot: brown the pork, add 1 cup water, the liquid smoke and salt, and cook on high 90 minutes with natural release. Freezes well with some of its juices.

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

One serve gives you 1 of 6

Energy524 kcal2,190 kJ
Protein40 g80% of a day
Fibre0.8 g3% of a day
Carbohydrate1.7 g1 g net · 1 g sugars1% of a day
Fat39 g14 g saturated50% of a day
Sodium1,090 mg47% of a day

Where the energy comes from one serve

  • Net carbs 1%
  • Protein 31%
  • Fat 68%

Fits keto: 1 g net carbs a serve, with 68% of the energy from fat.

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

Selenium High104%

57 µg a serve, mostly from pork butt (100%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Zinc High58%

6.4 mg a serve, mostly from pork butt (99%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Vitamin B12 High57%

1.4 µg a serve, mostly from pork butt (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 High31%

0.5 mg a serve, mostly from pork butt (93%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Vitamin K High20%

24 µg a serve, mostly from cabbage (93%). 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 High20%

0.3 g a serve, mostly from oil (63%). 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.

Potassium Source13%

610 mg a serve, mostly from pork butt (92%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Iron Source13%

2.4 mg a serve, mostly from pork butt (93%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Vitamin C Source13%

12 mg a serve, mostly from cabbage (93%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Vitamin D Source13%

2.6 µg a serve, mostly from pork butt (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 5
Magnesium8%

34 mg a serve, mostly from pork butt (89%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Vitamin E5%

0.8 mg a serve, mostly from oil (52%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Folate5%

21 µg a serve, mostly from cabbage (60%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Calcium4%

53 mg a serve, mostly from pork butt (76%). 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%

4.9 µg a serve, mostly from pork butt (69%). 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 Ono Hawaiian Recipes; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.