Roast Pork, Fennel & Broccoli
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.
One serve provides 315 calories, 25 g protein, 19 g fat and 6 g of net carbs
The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.
- 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.
- 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.
- Pre-heat 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 skin is crackled. Ensure pork is cooked completely.
- At the 1 hour mark add the fennel into the tray, toss so coated in the pork fat. Keep an eye on the fennel making sure it does not burn, remove 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 the steamed broccoli.
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