Your Recipe

Pernil

Zutat  Menge  Kalorien 
Limette 134g 40kcal
Knoblauch 18g 27kcal
Speisesalz 12g 0kcal
Olivenöl 27g 239kcal
Oregano getrocknet 6g 16kcal
Schwarzer Pfeffer 2.3g 6kcal
Essig Apfelwein 119.5g 25kcal
Kreuzkümmel, gemahlen 4.2g 16kcal
Orangen, roh, Navel 280g 137kcal
Schweinefleisch, frisch, Schulter, (Boston Butt), Blatt (Steaks), trennbar mager und fett, roh 2300g 4278kcal

Recipe Tags:

OMAD

Recipe Tags:

Main Dish

Recipe Instructions:

Ingredients:
• 4-5 lbs pork shoulder, bone-in
• 6 cloves garlic, minced
• 2 tablespoons olive oil
• 2 tablespoons dried oregano
• 2 teaspoons ground cumin
• 2 teaspoons salt
• 1 teaspoon black pepper
• Juice of 2 oranges
• Juice of 2 limes
• 1/2 cup vinegar (apple cider or white)
• Fresh cilantro, chopped, for garnish
Instructions:
• In a bowl, combine minced garlic, olive oil, dried oregano, ground cumin, salt, pepper, orange juice, lime juice, and vinegar.
• Rub marinade all over the pork shoulder. Cover and refrigerate for at least 4 hours, preferably overnight.
• Preheat oven to 300°F (150°C).
• Place marinated pork shoulder in a roasting pan. Cover tightly with foil.
• Roast for 4-5 hours, basting occasionally with pan juices, until pork is tender and easily pulls apart.
• Crisp the Skin (Optional):

Nährwertangaben 
Portionsgröße  290 g | ml
Menge pro Portion  478
2001
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 31g 40%
Gesättigte Fettsäuren  10g 52%
Natrium 608mg 26%
Gesamte Kohlenhydrate  6.4g 2%
Ballaststoffe  1.4g 5%
Zucker  2.7g
Protein  41g 81%
Vitamin D 1.6mcg 8%
Kalzium 72mg 6%
Eisen  3.3mg 18%
Kalium 826mg 18%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
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Vitamin
Nährstoff Menge  DV
Vitamin A 9.069 mcg 1%
Thiamin [B1] 1.227 mg 102%
Riboflavin [B2] 0.836 mg 64%
Niacin [B3] 9.958 mg 62%
Pantothensäure [B5] 3.45 mg 69%
Vitamin B6 1.177 mg 69%
Cobalamin [B12] 2.093 mcg 0%
Folat [B9] 12.149 mcg 0%
Vitamin C 21.055 mg 23%
Vitamin D 1.61 mcg 8%
Vitamin E 1.094 mg 7%
Vitamin K 5.866 mcg 5%
Betain 9.08 mg 0%
Cholin 172.375 mg 31%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  6.4 g 2%
Sugars 2.7 g 5%
Ballaststoffe  1.4 g 5%
Carbohydrate 2.6 g 0%
Netto-Kohlenhydrate 3.7g
Aminosäuren
Nährstoff Menge  DV
Alanin 2.366 g 0%
Arginin 2.713 g 0%
Asparaginsäure 3.976 g 0%
Cystein 0.467 g 0%
Glutaminsäure 6.489 g 0%
Glycin 1.82 g 0%
Histidin 1.737 g 0%
Isoleucin 1.983 g 0%
Leucin 3.434 g 0%
Lysin 3.734 g 0%
Methionin 1.109 g 0%
Phenylalanin 1.696 g 0%
Prolin 1.685 g 0%
Serin 1.749 g 0%
Threonin 1.809 g 0%
Tryptophan 0.426 g 0%
Tyrosin 1.533 g 0%
Valin 2.11 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 72.18 mg 6%
Kupfer 0.27 mg 30%
Fluorid 0.1 mcg 0%
Eisen  3.29 mg 18%
Magnesium 54.49 mg 13%
Mangan 0.17 mg 7%
Phosphor 452.91 mg 36%
Kalium 825.74 mg 18%
Selen 60.64 mcg 110%
Natrium 607.8 mg 26%
Zink 7.21 mg 66%
andere
Nährstoff Menge  DV
Wasser 206.895 g 0%
Asche 3.368 g 0%