Caribbean · dinner, lunch
Puerto Rican Pernil (Garlic Roast Pork Shoulder)
Video by Jeff and Jo's Puerto Rican Kitchen on YouTube · Open on YouTube
- 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 garlic pork shoulder with its crackling: about 46 g protein and just 1 g net carbs a serve, two-thirds of the energy from fat, and rich in selenium, zinc and vitamin B12.
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Ingredients 6
Method
Tap a time to watch that step in the video.
- Blend the garlic, adobo, oregano, salt and olive oil with the pulse button into a chunky, wet paste. (The cook uses 1½ garlic cloves, ¼ tsp each oregano and salt, and ½ tsp each adobo and oil per pound of pork.) 2:24
- Turn the shoulder skin-side down, snip into the strip of skin and peel the skin and its fat layer off in one piece, cutting through the fat as you pull. Stab deep holes all over the meat on both sides. 4:24
- Score the fatty underside of the skin in 1-inch (2.5 cm) cross-hatches so it can render. Push the paste deep into the holes, rub the rest over the meat and into the skin, lay the skin back on top, cover and refrigerate overnight (2 hours to 3 days works). 6:25
- Pour about 1 inch of water into the roasting pan, seal tightly with heavy-duty foil and roast at 350 °F (175 °C) for 2 hours. Check there is still at least ½ inch of liquid, top up if needed, reseal and roast 2 hours more. 8:19
- Raise the oven to 450 °F (230 °C), uncover, scrape off any stuck bits and sprinkle a little adobo on the skin. Roast uncovered 40 minutes, then check every 15 minutes until the skin is rock-hard and thuds when tapped (about 1 hour 10 minutes in the video). 9:31
- Cover loosely with foil and rest 15 minutes, then break the crackling into pieces and pull or cut the meat to serve. 10:46
Tip. Serves about 16 (our estimate); the crackling is counted in the nutrition. For a 4–5 lb half shoulder, roast 2 hours covered and 1 hour uncovered. Store-bought adobo is saltier than the cook's homemade blend, so use less salt.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 16
Where the energy comes from one serve
- Net carbs 1%
- Protein 32%
- Fat 67%
Fits keto: 1 g net carbs a serve, with 67% of the energy from fat.
Vitamins & minerals % of a day, one serve · tap for more
Selenium High120%
66 µg a serve, mostly from 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 High67%
7.3 mg a serve, mostly from pork shoulder (99%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin B12 High66%
1.6 µg a serve, mostly from 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 High36%
0.6 mg a serve, mostly from pork shoulder (93%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Iron Source15%
2.7 mg a serve, mostly from pork shoulder (95%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Vitamin D Source15%
2.9 µg a serve, mostly from 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.
Potassium Source14%
660 mg a serve, mostly from pork shoulder (98%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Omega-3 Source10%
0.2 g a serve, mostly from pork shoulder (87%). 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.
Show the other 7
Magnesium9%
37 mg a serve, mostly from pork shoulder (96%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Calcium4%
56 mg a serve, mostly from pork shoulder (84%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin E4%
0.6 mg a serve, mostly from pork shoulder (59%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Folate3%
10 µg a serve, mostly from pork shoulder (95%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin C2%
2 mg a serve, mostly from fresh garlic (50%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin K2%
2.2 µg a serve, mostly from fresh oregano 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.
Vitamin A0%
4.1 µg a serve, mostly from pork shoulder (96%). 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 Jeff and Jo's Puerto Rican Kitchen; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.