Brazilian · lunch, dinner
Lombo Assado (Brazilian Roast Pork Loin and Tomatoes)
Lombo assado
Video by Receitas on YouTube, in Portuguese · Open on YouTube
- Low carb (4.6 g net carbs) but not keto: 52% of the energy is from fat, and keto meals get about 60% or more
- Nut-free
Contains: Gluten, Milk. Check labels on stock, sauces and spice mixes.
26 g protein and 5 g net carbs a serve from roast pork loin with cherry tomatoes, garlic and herbs — rich in selenium and vitamin B6.
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Ingredients 11
Method
The cook speaks Portuguese; 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.
- Strip and finely chop the leaves of 1 rosemary sprig. Pat the loin dry with paper towel and make several cuts halfway into the underside (not the fat side) so the seasoning gets in. 0:14
- Rub the loin all over with 2 level tsp salt, pepper, the chopped rosemary and 1 tsp olive oil. Turn it cut side up, cover and refrigerate for 45 minutes, then leave 15 minutes at room temperature. 2:42
- Heat the oven to 180 °C. In a roasting tray arrange the crushed garlic, the cherry tomatoes on their vines, the bay sprigs and the remaining rosemary. 4:36
- Heat a large frying pan over high heat with a little olive oil and sear the loin, fat side down first, until golden on every side, including the ends. Move it to the tray. 7:04
- Off the heat, pour ½ cup water into the pan, then return to the heat and scrape up the browned bits. Add 1 cup white wine and bring to the boil. 8:53
- Drizzle olive oil over the herbs, garlic and tomatoes and season the tomatoes with salt and pepper. Pour the pan liquid into the tray around the meat, not over it. 10:32
- Roast for about 45 minutes, until the juices run clear when pierced (68 °C inside). Rest the meat for 10 minutes before slicing thinly. 11:50
- For the gravy, strain the tray juices. Melt 1½ tbsp butter, stir in 1½ tbsp flour for 1 minute, whisk in the juices and simmer 3 minutes until thickened. Serve with the meat and roast tomatoes.
Tip. Serves 8 (Rita Lobo says 1 kg is enough for 8). She suggests viradinho de milho (creamy corn) alongside; greens keep the meal lower in carbs. The gravy step is in her written recipe, not shown in the video.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 8
Where the energy comes from one serve
- Net carbs 6%
- Protein 37%
- Fat 57%
Very low carb: under 10% of the energy is from carbs.
Vitamins & minerals % of a day, one serve · tap for more
Selenium High70%
38 µg a serve, mostly from pork loin roast (98%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin B6 High39%
0.7 mg a serve, mostly from pork loin roast (84%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Vitamin B12 High28%
0.7 µg a serve, mostly from pork loin roast (99%). 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.
Zinc High22%
2.5 mg a serve, mostly from pork loin roast (91%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Potassium Source12%
580 mg a serve, mostly from pork loin roast (61%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Vitamin C Source12%
11 mg a serve, mostly from cherry tomatoes (89%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Show the other 9
Magnesium9%
38 mg a serve, mostly from pork loin roast (66%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Iron8%
1.4 mg a serve, mostly from pork loin roast (62%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Vitamin E8%
1.2 mg a serve, mostly from olive oil (46%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin K8%
9.3 µg a serve, mostly from cherry tomatoes (62%). 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.
Vitamin A6%
50 µg a serve, mostly from cherry tomatoes (60%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Omega-36%
0.1 g a serve, mostly from pork loin roast (52%). 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.
Calcium3%
36 mg a serve, mostly from pork loin roast (52%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin D3%
0.6 µg a serve, mostly from pork loin roast (93%). 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.
Folate3%
14 µg a serve, mostly from cherry tomatoes (78%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
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 Receitas; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.