Smothered Vinegar Pork Shoulder with Apples and Kale

Gluten Free
Dairy Free
Very Healthy
Health score
79%
Smothered Vinegar Pork Shoulder with Apples and Kale
175 min.
4
369kcal

Suggestions

Ingredients

  •  apples peeled cut into 1/2-inch wedges
  • 0.3 teaspoon pepper black freshly ground
  • teaspoon brown sugar 
  • teaspoon canola oil 
  • tablespoons cider vinegar 
  •  garlic cloves finely chopped
  • 0.5 teaspoon ground allspice 
  • teaspoons ground cumin 
  • cups kale fresh chopped
  • 0.5 teaspoon kosher salt 
  • 0.5 cup lower-sodium chicken broth fat-free
  • tablespoon olive oil divided
  • 2.5 cups onion sliced
  • 1.5 pound pork shoulder roast boneless trimmed (Boston butt)
  • 0.3 cup rice vinegar 

Equipment

  • frying pan
  • oven
  • dutch oven

Directions

  1. Preheat oven to 32
  2. Heat a Dutch oven over medium-high heat.
  3. Add 2 teaspoons olive oil to pan; swirl to coat.
  4. Sprinkle pork evenly with salt and pepper.
  5. Add pork to pan; cook 7 minutes, turning to brown on all sides.
  6. Remove pork from pan; keep warm.
  7. Add remaining 1 teaspoon olive oil to pan; swirl to coat.
  8. Add onion to pan; cook 5 minutes or until onion begins to brown, stirring occasionally.
  9. Add chicken broth and next 4 ingredients (through garlic) to pan; bring to a boil, scraping pan to loosen browned bits. Return pork to pan. Cover and bake at 325 for 1 1/2 hours.
  10. Add kale to pan; cover and bake at 325 for 30 minutes.
  11. Heat a large nonstick skillet over medium-high heat.
  12. Add canola oil; swirl to coat.
  13. Add apples; cook 3 minutes or until starting to soften.
  14. Add vinegar and brown sugar; cook 1 minute or until sugar dissolves and liquid almost evaporates.
  15. Serve apples with pork and kale mixture.

Nutrition Facts

Calories369kcal
Protein44.97%
Fat27.44%
Carbs27.59%

Properties

Glycemic Index
65.75
Glycemic Load
5.63
Inflammation Score
-10
Nutrition Score
35.606956813646%

Flavonoids

Cyanidin
1.43mg
Peonidin
0.02mg
Catechin
1.18mg
Epigallocatechin
0.24mg
Epicatechin
6.85mg
Epicatechin 3-gallate
0.01mg
Epigallocatechin 3-gallate
0.17mg
Apigenin
0.01mg
Luteolin
0.13mg
Isorhamnetin
11.2mg
Kaempferol
13.07mg
Myricetin
0.05mg
Quercetin
29.9mg

Nutrients percent of daily need

Calories:369.39kcal
18.47%
Fat:11.19g
17.21%
Saturated Fat:2.52g
15.77%
Carbohydrates:25.31g
8.44%
Net Carbohydrates:20.13g
7.32%
Sugar:14.96g
16.62%
Cholesterol:102.06mg
34.02%
Sodium:459.56mg
19.98%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:41.25g
82.49%
Vitamin K:107.88µg
102.74%
Vitamin B3:16.91mg
84.54%
Vitamin B1:1.2mg
79.86%
Vitamin B6:1.45mg
72.41%
Selenium:45µg
64.28%
Vitamin B2:0.94mg
55.18%
Vitamin A:2688.38IU
53.77%
Phosphorus:452.01mg
45.2%
Vitamin C:36.75mg
44.54%
Potassium:1073.07mg
30.66%
Zinc:3.7mg
24.67%
Vitamin B12:1.48µg
24.66%
Manganese:0.47mg
23.41%
Fiber:5.18g
20.73%
Vitamin B5:1.88mg
18.85%
Magnesium:72.66mg
18.16%
Iron:3.02mg
16.78%
Calcium:123.8mg
12.38%
Copper:0.23mg
11.26%
Folate:38.27µg
9.57%
Vitamin E:1.21mg
8.05%
Source:My Recipes