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Kalua Pork Tenderloin

Kalua Pork Tenderloin

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):

CutCaloriesFat (g)Sat. Fat (g)Protein
Pork Butt21014520
Pork Tenderloin
Chicken Breast
136
136
3.9
2.9
1.3
0.6
23.3
25.4
Data from: https://fdc.nal.usda.gov/index.html

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.

This kalua pork tenderloin is a healthier adaptation of traditional Hawaiian Kalua Pig. The lean meat remains moist and flavorful by cooking in in coconut water!

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Crispy Honey Chipotle BBQ Chicken

Honey Chipotle BBQ Chicken

Sweet and and spicy, this instant pot crispy honey chipotle BBQ chicken recipe is a surefire way to kick up the flavor.

The sauce is what makes this crispy honey chipotle BBQ chicken extra delicious. I used G. Hughes BBQ sauce (amazing taste for being sugar-free), however no problem to substitute with a different honey BBQ sauce. Chili powder is optional but adds a nice kick. The collagen acts as a thickener, however cornstarch would work just as well.

The broiling step is completely optional, but worth the extra few minutes to give the chicken a slightly crispy texture. Pair this high protein dish with carb of your choice. I’ve tried with corn tortillas as well as on a bun.

If you’re time constrained or find yourself struggling to plan meals in advance, an Instant Pot is an excellent investment. for fast cooking. It’s perfect for the occasions you have forgotten to thaw out meat in advance. I’ve thrown rock hard frozen chicken breasts in it and had a meal ready in under an hour. 😛 This is the one I have.

This sweet and spicy instant pot chicken recipe is a surefire way to kick up your meal prep flavors. Perfect for tacos or sandwiches.

Hope you like this recipe. Please share on socials or with a friend if you enjoyed it.

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This recipe is an adaptation of a Masonfit original recipe, check out this site for some great recipe inspirations: https://masonfit.com/pulled-instant-pot-bbq-chicken/

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