Heart-Healthy Kalua Pork
Unlock the flavors of Hawaii with this Heart-Healthy Kalua Pork recipe, a lighter twist on the traditional island favorite! Perfectly tender and infused with smoky, garlicky goodness, this savory dish relies on lean pork tenderloin, banana leaves, and a dash of liquid smoke for authentic taste without excess fat or sodium. Wrapped in banana leaves and slow-roasted to perfection, each bite is succulent and infused with subtle island aromas. Using low-sodium chicken broth and minimal salt ensures this dish is suitable for health-conscious eaters while still delivering bold flavor. Serve this melt-in-your-mouth kalua pork with steamed veggies, brown rice, or a fresh green salad for a nourishing, satisfying meal that’s perfect for any occasion. Whether you're recreating a luau at home or simply craving comfort food, this oven-baked recipe is both heart-healthy and irresistibly delicious!
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 2 lbs Pork tenderloin
- 3 large Banana leaves
- 1.5 tsp Liquid smoke
- 1 cup Low-sodium chicken broth
- 4 minced Garlic cloves
- 1 medium, sliced Onion
- 1 tsp Black pepper
- 0.5 tsp Kosher salt
Instructions
1. Preheat your oven to 325°F (165°C).
2. Rinse the pork tenderloin under cold water and pat dry with paper towels.
3. Lay out the banana leaves overlapping them slightly, forming a surface large enough to wrap the pork.
4. Place the pork in the center of the banana leaves.
5. Rub the liquid smoke evenly over the pork tenderloin.
6. Sprinkle minced garlic, black pepper, and kosher salt over the pork.
7. Spread the sliced onion over the top of the pork.
8. Fold the banana leaves over the pork, ensuring it is completely covered. Secure with kitchen twine if needed.
9. Place the wrapped pork in a deep roasting pan.
10. Pour the low-sodium chicken broth into the bottom of the roasting pan.
11. Cover the entire pan tightly with aluminum foil to trap steam.
12. Bake in the preheated oven for 6 to 8 hours, or until the pork is tender enough to shred easily with a fork.
13. Carefully remove from the oven, uncover, and allow to rest for 10 minutes before unwrapping.
14. Shred the pork with two forks and mix with any juices accumulated at the bottom of the pan for added flavor.
15. Serve warm with your choice of sides, such as brown rice, steamed vegetables, or a fresh green salad.
Nutrition Facts
Calories |
1320 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.5 g | 40% | |
| Saturated Fat | 10.6 g | 53% | |
| Polyunsaturated Fat | 4.4 g | ||
| Cholesterol | 617 mg | 206% | |
| Sodium | 3463 mg | 151% | |
| Total Carbohydrate | 22.5 g | 8% | |
| Dietary Fiber | 3.1 g | 11% | |
| Total Sugars | 8.1 g | ||
| Protein | 228.2 g | 456% | |
| Vitamin D | 1.8 mcg | 9% | |
| Calcium | 118 mg | 9% | |
| Iron | 11.1 mg | 62% | |
| Potassium | 4517 mg | 96% | |
*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.
