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.
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!Need a customized nutrition plan with support and accountability to meet your physique and performance goals? Contact me.
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