Italian · dinner, lunch

Porchetta (Rolled Pork Belly with Fennel and Rosemary)

Video by RecipeTin Eats on YouTube · Open on YouTube

330 min · plus 1–2 days drying in the fridgeServes 81,248 kcal a serve
  • Keto (1.8 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.

The cook allows about 300 g of raw belly a person, so this is a very big, rich serve: about 1,250 kcal and 48 g protein with all the belly's fat counted, almost no carbohydrate and no sugar. Thinner slices with a big green salad go further.

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Ingredients 9

Method

Tap a time to watch that step in the video.

  1. Toast the fennel seeds and peppercorns in a dry pan, grind them, then mix with the rub salt, rosemary, chilli flakes and grated garlic. 1:20
  2. Lay the belly skin-side down. Cut a strip of meat (not skin) off one long edge so it rolls neatly, then score the flesh in 3 cm diamonds about 1 cm deep. Rub the paste into the flesh and over the trimmed strip. 0:35
  3. Roll the belly up around the strip so the skin edges just meet, and tie it with about 8 strings 2.5 cm apart, starting in the middle. 2:25
  4. Refrigerate uncovered on a rack for 2 days (at least 1) so the skin dries out; this is what makes it crackle all over. 3:10
  5. Rub 1 tbsp oil and the skin salt all over the skin, then slow-roast on a rack at 130 °C (120 °C fan) for 3½ hours, until the meat is tender but the skin is still soft. 3:28
  6. Turn the oven up to 240 °C, move the pork to a clean tray, drizzle with the rest of the oil and roast 30–40 minutes, turning once or twice, until the skin is blistered and crisp all over. 4:00
  7. Rest for 30 minutes, then slice thickly. 5:40

Tip. The video says 110 °C; the cook corrects it to 130 °C (120 °C fan). Skip her flour gravy for keto and gluten-free. All the belly's fat is counted, including what renders out. Re-crisp leftovers at 180 °C.

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

One serve gives you 1 of 8

Energy1,248 kcal5,220 kJ
Protein48 g96% of a day
Fibre1.2 g4% of a day
Carbohydrate3 g1.8 g net · 0.1 g sugars1% of a day
Fat116 g41 g saturated148% of a day
Sodium890 mg39% of a day

Where the energy comes from one serve

  • Net carbs 1%
  • Protein 15%
  • Fat 84%

Fits keto: 1.8 g net carbs a serve, with 84% of the energy from fat.

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

Vitamin B12 High109%

2.6 µg a serve, mostly from boneless pork belly (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.

Omega-3 High74%

1.2 g a serve, mostly from boneless pork belly (95%). 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.

Selenium High47%

26 µg a serve, mostly from boneless pork belly (98%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Zinc High32%

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

Vitamin B6 High28%

0.5 mg a serve, mostly from boneless pork belly (85%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Potassium Source15%

720 mg a serve, mostly from boneless pork belly (91%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Vitamin E Source13%

2 mg a serve, mostly from boneless pork belly (62%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Iron Source11%

1.9 mg a serve, mostly from boneless pork belly (61%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Show the other 7
Vitamin K6%

7.2 µg a serve, mostly from fresh rosemary leaves (54%). 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.

Magnesium5%

23 mg a serve, mostly from boneless pork belly (55%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Calcium4%

54 mg a serve, mostly from fennel seeds (33%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

Vitamin C3%

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

Vitamin A2%

22 µg a serve, mostly from red chilli flakes (55%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

Folate1%

5 µg a serve, mostly from boneless pork belly (62%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Vitamin D0%

0 µg a serve. 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.

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 RecipeTin Eats; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.