Rio Ready – Brazilian Braised Pork

 

 

Brazil is very ‘now’ because of the run up to the Olympics and we have been very busy here in our test kitchen testing and developing some fabulous new bariatric-friendly recipes to enjoy over the coming weeks. They’ll wing their way out to you in the next free bariatric newsletter in the next couple of days (have you subscribed for yours on the home page?).

What does Brazil mean to you?

 

I think of the home of Copacabana, favelas, extreme plastic surgery, intimate depilation and the Girl from Ipanema (“Tall and tan and young and lovely”). But it’s also the place for some pretty gorgeous food. You’ll find some of them in our newsletter but here’s a taster of one slow-cooked ‘lovely’ – a Brazilian Slow-Cooked Pork with fruity/spicy/herby and fragrant flavours to make your mouth water.

 

In the recipe below it is cooked slowly in the oven to get a fork tender result – perfect to shred into moreish chunks but it can be cooked in a slow cooker if preferred. Simply follow the cooking instructions for our Slow Cooker Pork Mexican Style previously given and found here. 

 

I used to make a variation of this recipe using a small cylindrical carton of frozen orange juice concentrate (the sort you added water to and diluted for drinking) but they don’t seem to be available in the UK anymore but the US, Canada and Australia still seem to have them for purchase. Use these if you can find them if not then use a strongly-flavoured orange or tropical fruit drink instead (it might not have the same flavour strength but it still is good – choose a reduced sugar or no-added sugar variation like the Tropical Capri Sun one). 

 

 

This new Brazilian version can be served in the same multitude of ways … in a bun, topped with mash, simply in a bowl topped with a little avocado and soured cream or yogurt, or as a filling for tortillas.

 

BRAZILIAN BRAISED PORK

Ingredients

METRIC/US

1.8 kg/4 lb boneless pork shoulder, trimmed or excess fat

salt and freshly ground black pepper

1 tbsp dried oregano

1 tsp ground cumin

2 cloves garlic, peeled

1 jalapeno pepper, seeded

1 x 300 g/11.5 oz can frozen orange or tropical fruit juice cocktail drink, defrosted or 300 ml/1¼ cups reduced-sugar orange or tropical fruit drink (see above)

orange or lime wedges to squeeze over (optional)

chopped coriander/cilantro to sprinkle (optional)

 

Method

1.  Cut the pork into about 6 large chunks and place in a roasting tin/pan. Season with salt and pepper to taste, add the oregano and cumin and rub into the flesh. Leave to stand for 15 minutes. Preheat the oven to 170 C/325 F/gas mark 3.
2.  Meanwhile, puree the garlic, jalapeno and fruit cocktail or fruit juice until smooth. Pour over the pork pieces.
3.  Slow roast for about 4 hours, turning and basting occasionally, until the meat is meltingly-tender and will shred easily.
4.  Serve with a few wedges of orange or lime to squeeze over and a few chopped coriander/cilantro leaves for sprinkling.

 

SERVES 8

WLS PORTION: 1/2

 

CALORIES PER PORTION: 340

PROTEIN: 45.2g

CARBOHYDRATE: 1g

FAT: 15.9g