This recipe provides a solid dose of protein from the pork along with vitamin B1, choline, phosphorus, selenium and zinc. The veggies fill in the vitamin C, K, A, folate and calcium.
One serve provides 740 calories, 52 g protein, 52 g fat, 10 g of net carbs and P:E = 0.8.
The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.
- 800 g – 1 kg pork shoulder
- Salt & pepper (optional)
- 250 g rhubarb, cut 5 cm / 2 inch lengths
- 400 g fennel bulb, shaved or finely sliced
- 1 tsp olive oil
- 400 g broccoli, finely chopped
- 80 g parsley, finely chopped
- 1 tsp Dijon mustard
- 4 tbsp olive oil
- 4 tsp apple cider vinegar
- For best crackling results, it is best to remove packaging from the pork, rinse and pat dry with a paper towel, score the skin and leave in fridge overnight with a cloth to cover it so the skin dries out.
- Pre-heat oven to 240°C / 460°F.
- Place pork shoulder in roasting tray and pat over the salt and pepper.
- Roast for 30 – 40 minutes at 240°C / 460°F until the skin is blisters and crackles. Watch closely for 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.
- Place the rhubarb and fennel in a baking tray with scant amount olive oil and toss so lightly coated.
- When the pork is 15 minutes from being ready put the rhubarb and fennel tray in the oven for 15 minutes.
- If you don’t have space in your oven you can add the fennel and rhubarb to the pork tray.
- Combine all the ingredients and toss.
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