Low Fat Pernil (Puerto Rican Roast Pork Shoulder)

Delight in the bold, vibrant flavors of Puerto Rican cuisine with this Low Fat Pernil, a healthier take on the classic roasted pork shoulder. This recipe keeps all the traditional flavors intact—bright citrus notes from fresh lime and orange juice, fresh garlic and oregano, and a hint of smoky cumin—while trimming down excess fat for a lighter version of this beloved dish. Marinated overnight for maximum flavor and roasted to tender perfection, this pernil develops a golden crust that’s irresistibly aromatic. Serve it with rice and beans, tostones, or a crisp green salad for a satisfying, guilt-free Latin-inspired feast. Perfect for family gatherings and special occasions, this low-fat alternative brings authentic Puerto Rican comfort food to your table without compromising on taste.

Nutriscore Rating: 62/100

Prep Time:30 mins

Cook Time:180 mins

Total Time:210 mins

Servings: 8

Ingredients

• 3 pounds pork shoulder (boneless, skinless)
• 10 cloves garlic
• 2 tablespoons fresh oregano
• 0.25 cup fresh lime juice
• 0.5 cup fresh orange juice
• 2 tablespoons white vinegar
• 1 teaspoon ground black pepper
• 1.5 teaspoons salt
• 1 teaspoon ground cumin
• 2 tablespoons olive oil (light)
• 2 whole bay leaves
• 0.25 cup extra fresh oregano (optional garnish)

Directions

Step 1

1. Begin by trimming any visible excess fat from the pork shoulder to keep it as lean as possible, then set aside.

Step 2

2. Combine garlic, oregano, lime juice, orange juice, white vinegar, black pepper, salt, and cumin in a blender or food processor. Blend until the mixture is smooth, creating a fragrant marinade.

Step 3

3. Place the pork shoulder in a large bowl or resealable plastic bag, pour the marinade over the pork, and ensure it's thoroughly coated. Let it marinate in the refrigerator for at least 4 hours, preferably overnight for maximum flavor infusion.

Step 4

4. Preheat the oven to 325°F (160°C).

Step 5

5. Remove the pork shoulder from the marinade, shake off excess liquid, and transfer it to a roasting pan. Add light olive oil, spreading it evenly around the pork. Add bay leaves to the pan.

Step 6

6. Cover the roasting pan with foil or a tight-fitting lid and place it in the preheated oven.

Step 7

7. Roast for approximately 2.5 to 3 hours, or until the pork is tender and easily pulls apart with a fork (internal temperature should reach at least 145°F or 63°C).

Step 8

8. For the last 30 minutes of roasting, remove the foil or lid to allow the outside of the pork to develop a nice golden brown crust.

Step 9

9. After roasting, remove the pan from the oven and let the pork shoulder rest for about 10 minutes.

Step 10

10. Optional: Sprinkle extra fresh oregano over the roasted pork before serving for added freshness.

Step 11

11. Serve the low-fat pernil with your choice of traditional rice and beans, tostones, or a fresh green salad.

Nutrition Facts

Serving size	(1708.5g)

Amount per serving	% Daily Value*
Calories	3806.6

Total Fat 301.3g	0%
Saturated Fat 99.3g	0%
Polyunsaturated Fat 0.1g
Cholesterol 952.5mg	0%
Sodium 4449.6mg	0%
Total Carbohydrate 37.3g	0%
Dietary Fiber 9.6g	0%
Total Sugars 11.4g
Protein 251.0g	0%

Vitamin D 0IU	0%
Calcium 398.9mg	0%
Iron 16.0mg	0%
Potassium 4379.1mg	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: 70.2%

Protein: 26.0%

Carbs: 3.9%