Heart-Healthy Pernil (Puerto Rican Roast Pork Shoulder)

Give a flavorful twist to traditional Puerto Rican pernil with this heart-healthy recipe that doesn’t compromise on taste! This tender, slow-roasted pork shoulder is infused with vibrant flavors from a zesty citrus marinade featuring fresh lime and orange juice, garlic, and a blend of earthy spices like oregano, smoked paprika, and cumin. By using olive oil and low-sodium chicken broth, this version prioritizes heart health while preserving the rich, savory essence of the dish. The pork is roasted to perfection, resulting in juicy, fall-apart meat with a beautifully caramelized crust. Perfect for family gatherings or casual weeknight dinners, this healthier take on a beloved classic is sure to impress. Serve with a sprinkle of fresh cilantro for a burst of brightness and enjoy a slice of Puerto Rican tradition—guilt-free! Keywords: heart-healthy pernil, Puerto Rican roast pork shoulder, low-sodium recipe, citrus-marinated pork, slow-roasted pork.

Nutriscore Rating: 67/100

Prep Time:20 mins

Cook Time:240 mins

Total Time:260 mins

Servings: 8

Ingredients

• 4 pounds pork shoulder (boneless)
• 8 pieces fresh garlic cloves
• 2 tablespoons extra virgin olive oil
• 3 tablespoons fresh lime juice
• 1 cup fresh orange juice
• 1 cup low-sodium chicken broth
• 1 tablespoon white vinegar
• 1 tablespoon oregano
• 1 teaspoon ground cumin
• 1 teaspoon black pepper
• 1 teaspoon smoked paprika
• 0.5 teaspoon salt (optional, reduce for heart health)
• 0.5 cup fresh cilantro (chopped)
• 2 pieces bay leaves

Directions

Step 1

Rinse the pork shoulder under cold water and pat it dry with paper towels.

Step 2

Using a sharp knife, make small slits all over the pork shoulder.

Step 3

Peel the garlic cloves and slice each clove in half. Insert the sliced garlic into the slits in the pork.

Step 4

In a large bowl, mix together the olive oil, lime juice, orange juice, chicken broth, vinegar, oregano, cumin, black pepper, smoked paprika, and salt (if using).

Step 5

Place the pork in a large resealable plastic bag or a shallow dish and pour the marinade over it. Ensure the pork is evenly coated.

Step 6

Seal the bag or cover the dish and refrigerate for at least 4 hours, preferably overnight for best flavor.

Step 7

Preheat your oven to 325°F (165°C).

Step 8

Transfer the pork shoulder to a roasting pan and pour the marinade over it. Add the bay leaves to the pan.

Step 9

Cover the pan with aluminum foil and roast in the oven for about 3.5 to 4 hours, or until the meat is tender and falls apart easily.

Step 10

Remove the foil during the last 30 minutes of cooking to allow the top to brown.

Step 11

Once the pork is done, let it rest for about 10 minutes before slicing or shredding.

Step 12

Garnish with fresh chopped cilantro before serving.

Nutrition Facts

Serving size	(2595.2g)

Amount per serving	% Daily Value*
Calories	5052.0

Total Fat 394.6g	0%
Saturated Fat 131.2g	0%
Polyunsaturated Fat 0.1g
Cholesterol 1270.1mg	0%
Sodium 2314.3mg	0%
Total Carbohydrate 58.8g	0%
Dietary Fiber 7.4g	0%
Total Sugars 22.2g
Protein 337.6g	0%

Vitamin D 0IU	0%
Calcium 463.9mg	0%
Iron 27.8mg	0%
Potassium 6087.0mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 69.1%

Protein: 26.3%

Carbs: 4.6%