This recipe provides a solid dose of protein from the pork along with vitamin B1, choline, phosphorus, selenium and zinc. The veggies fill in vitamins C, K1 and A, folate and calcium.
Scorecard
- Diet Quality Score = 78%
- Satiety Index Score = 67%
- Protein % = 65%
- P:E ratio = 4.7
Macros
One serving provides 315 calories, 25 g of protein, 19 g of fat, and 6 g of net carbs.
Micros
The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.
Ingredients
SERVES 4
- 1 kg pork belly or shoulder with fat for crackling
- 2 tsp Himalayan salt
- 1 fennel bulb, thinly sliced with mandoline or knife
- 1 head of broccoli, steamed
- 2 apples, chopped 1 cm chunks, core removed but keep the skin on, steamed.
TIP: You can steam the apples in a microwave in a glass Pyrex casserole with a splash of water and a lid for 10 minutes.
Directions
- For best crackling results, rinse pork and pat dry with a paper towel, score the skin and leave in the fridge overnight with a cloth to cover, allowing the skin to dry out.
- Preheat oven to 240°C/460°F.
- Place pork in a roasting tray and pat over the salt.
- Roast for 30 – 40 minutes or until the skin blisters and crackles. Watch closely for burning (put lower in the oven if burning).
- Reduce heat to 180°C/360°F and roast for a further 1.5 hours or until the meat is meltingly tender and the skin is crackled. Ensure the pork is cooked completely.
- At the 1-hour mark, add the fennel to the tray and toss so it is coated in the pork fat. Keep an eye on the fennel, making sure it does not burn, and remove it from the tray if it does.
- While the fennel is cooking with the pork. Place the steamed apples in a blender/food processor and blend until a smooth sauce.
- Serve with steamed broccoli.
More
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