This Kalua pork tenderloin is a leaner adaptation of traditional Hawaiian Kalua Pig. Pressure cooking the pork tenderloin in coconut water yields maximum flavor with lower fat.
Kalua pig is a traditional Hawaiian dish made by roasting a whole pig underground over hot stones. It takes about two hours to get the imu oven hot enough, then 6-8 hours to roast the pig. In an online search for faster ways to enjoy this favor, I discovered a number of simpler kalua pork recipes utilizing a pressure cooker/Instant Pot to speed cooking time. All of the recipes utilized pork butt, which is a tough and fatty cut good for stewing and slow cooking. FYI- pork butt is from the shoulder, not even close to the pig’s bum.
Despite being warned not to use a leaner cut, I decided to experiment with pork tenderloin. Lean pork is a high quality protein source, rich in B vitamins, and also a good dietary source of creatine. From a protein, calorie, and fat perspective, it’s comparable to chicken breast.
Comparison of Pork Butt, Pork Tenderloin, and Chicken Breast (4 oz. raw):
| Cut | Calories | Fat (g) | Sat. Fat (g) | Protein |
|---|---|---|---|---|
| Pork Butt | 210 | 14 | 5 | 20 |
| Pork Tenderloin Chicken Breast | 136 136 | 3.9 2.9 | 1.3 0.6 | 23.3 25.4 |
Notes about the recipe:
Ensure the pork is cut into even-sized pieces to avoid some being over-cooked and other under-cooked. Searing each piece on both sides before pressure cooking adds to flavor and texture, so don’t skip this step. Cooking the pork in coconut water keeps the meat more tender, I don’t recommend substituting for regular water or broth.
After cooking the pork, remove the pieces and return the Instant Pot to the sauté function to boil off excess water from the juices. Then pour the concentrated flavorful juices back over the pork.
Kalua Pork Tenderloin
Ingredients
For the Pork:
- 4 lb. (64 oz.) pork tenderloin
- 2 tbsp. olive oil
- 3/4 cup coconut water
- 1 tbsp. smoke salt
- 2 tsp. sea salt
Instructions
- Cut pork tenderloin into evenly-sized chunks. (for 4lb, 12-14 pieces)
- Press the sauté button on the Instant Pot.
- Once the pot is hot, add olive oil and add pork pieces.
- Cook until bottom of pork pieces are seared, about 3-4 minutes. Flip over pieces using tongs and repeat to sear the other side. NOTE: Perform this step in two batches if needed. All pieces should touch the bottom of the pot.
- Remove pork from the Instant Pot and add the coconut water. Gently scrape the bottom of the pot to lift off any remaining browned bits of meat.
- Add smoke salt to the instant pot and stir, then place all of the pork pieces back into the pot. Sprinkle sea salt on top of the meat.
- Close the Instant Pot and select high pressure. Set cook time to 70 minutes. After cooking, allow pressure to release naturally for 20 minutes before opening vent.
- Remove pork pieces and set aside in a large bowl. Leave all remaining juices behind in the pot.
- Press the sauté button on the Instant Pot
- Cook down the juices for about 25 minutes to remove water, stirring periodically.
- While the juice is cooking down, shred pork with a fork into the size you prefer, it should easily fall apart.
- Pour the reduced juices into the bowl with the pork.
- Serve with cabbage, rice, and/or pineapple
Notes
- Nutrition for the entire batch of kalua pork: 2176 Calories, 373 g protein, 7 g carbs, 91 g fat
- This dish pairs great with cabbage steamed with ginger and garlic (I used savoy cabbage, green works too), and jasmine rice.
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