Recipes | Dinner

Low FODMAP Cuban-Style Roast Pork

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What do you get when you combine a pork shoulder, Garlic-Infused Oil, orange juice, lime juice, cumin, oregano and a low and slow cooking time? An easy, delectable Low FODMAP Cuban-Style Roast Pork that has built-in leftovers! And we have added a cilantro mojo sauce, too. Serve with rice and beans and you have an incredibly satisfying low FODMAP meal.

Main image of Low FODMAP Cuban-Style Roast Pork on brown ceramic plate

What Is Cuban-Style Pork Roast?

There are many recipes for “Cuban-Style Pork Roast” and they usually contain some sort of orange juice, garlic, cumin and oregano –and sometimes lime juice.

As an aside, in Spring 2020 Monash announced on social media that freshly squeezed orange juice contains no FODMAPs, which in part inspired the creation of this dish. For more info, check out our recipe for Low FODMAP Orange Carrot Juice.

plated Low FODMAP Cuban-Style Roast Pork with rice and beans on brown ceramic plate

Sour Oranges – A Special Ingredient

Sour oranges, also called bitter oranges, are classically used, but are not easy to find. BTW they are the same oranges often used to make orange marmalade and also liqueurs such as Grand Marnier and Cointreau.

closeup image of Low FODMAP Cuban-Style Roast Pork with beans and rice

Sour Orange Juice Equivalents

They are, like their name, very sour, hence the inclusion of lime juice in recipes. Conventional orange juice plus lime juice gives a similar flavor to what sour orange juice would provide.

Fresh vs. Dried Herbs

Many recipes also call for fresh oregano – and if you have a plethora, use it – but I wanted to create a recipe using dried oregano for the main marinade so that we could all enjoy this less expensively and year-round. I do call for fresh herbs in the mojo, but I give you herb options and you can just serve the pork with the pan drippings as they emerge from the oven.

Low FODMAP Cuban Style Roast Pork with extra mojo in background

Let’s Talk Mojo Sauce Herbs

You will find recipes for “Cuban pork” with oregano, with mint, with cilantro and combinations thereof.

If you want to delve into the science and complexities of the dish, J.Kenji Lopez-Alt as done a deep dive and I always enjoy reading about chef Doug Rodriquez’s approach.

I like all of these approaches, from a flavor perspective. In the summer I always have tons of mint growing, so I might grab it at that time. I happened to have cilantro in the Test Kitchen the day I made this, hence my approach.

Feel free to play with the fresh herbs in the mojo, alone or in combination.

Low FODMAP Cuban Roast Pork on brown plate

How To Make Low FODMAP Cuban-Style Roast Pork

Start the day ahead or at least a few hours ahead for marination time.

It all begins with making our flavorful marinade. Simply whisk together the orange juice, Garlic-Infused Oil, lime juice, cumin, black pepper, salt and oregano in a non-reactive bowl.

Making marinade for Cuban-Style Roast PorkThen whisk in the scallion greens, orange zest and lime zest.

Adding scallion greens for Low FODMAP Cuban-Style Roast Pork

The classic recipe uses quite a bit of garlic – so you must use Garlic-Infused Oil to incorporate garlic flavor. Don’t forget to set some of the marinade aside for the mojo later on!

The pork should marinate in the mixture for at least 3 hours or can marinate overnight.

When ready to cook, line a rimmed roasting pan with a very large piece of aluminum foil. It was to be large enough to hold your pork shoulder and quite a bit of marinade without it leaking out.

combining marinade and raw pork in foil packet for Low FODMAP Cuban-Style Roast Pork

Roast the pork, all sealed up, in a low 275°F (135°C) oven for 3 ½ hours.

pork all wrapped up and ready to roast for Low FODMAP Cuban-Style Roast Pork

Then, unwrap the pork. It will not look so great at this point.

Low FODMAP Cuban-Style Roast Pork part way cooked but not done by any means! Now it needs to brown and caramelizeIncrease oven to 325°F (165°C) and continue to roast for about 3 hours more or until the surface is a rich, lacquered brown and the flesh offers no resistance when pierced with a knife. It should register at least 165°F (74°C). Allow the meat to rest before you dig in.

Low FODMAP Cuban-Style Roast Pork finally done!

While the meat rests, pour off the pan drippings and remove and discard the fat, then combine the good part of the drippings with the other mojo ingredients and serve alongside.

pour pan drippings from Low FODMAP Cuban-Style Roast Pork into a deep cup to allow fat to rise

I like to warm the mojo together very briefly to bring all the components together. You could also just whisk them together.

Creating Mojo sauce for Low FODMAP Cuban-Style Roast Pork

Built-In Leftovers!

This recipe makes a big hunk of meat. I like to serve it for the first ground with rice and a low FODMAP portion of black beans, as pictured.

Then, go for it! Tacos, quesadillas, tamales, nachos, enchiladas and burritos are some obvious choices. But you can shred it and use it anytime you might use shredded chicken; you can make a quick tomato sauce and eat over pasta or polenta…so many uses. Don’t forget stir-fries! How about fried rice?

Main image of Low FODMAP Cuban-Style Roast Pork on brown ceramic plate
5 from 2 votes

Low FODMAP Cuban-Style Roast Pork

What do you get when you combine a pork shoulder, Garlic-Infused Oil, orange juice, lime juice, cumin, oregano and a low and slow cooking time? An easy, delectable pork roast that has built-in leftovers! And we have added a cilantro mojo sauce, too. Serve with rice and beans and you have an incredibly satisfying low FODMAP meal.

Makes: 16 Servings
Prep Time: 20 minutes
Cook Time: 6 hours 30 minutes
Marinating Time: 3 hours
Total Time: 9 hours 50 minutes
Author: Dédé Wilson

Ingredients:

Pork:

  • 9- pound to 10-pound (4 kg to 4.5 kg) bone-in pork shoulder
  • ¼ cup (60 ml) Low FODMAP Garlic-Infused Oil, made with olive oil, or purchased equivalent
  • 1 cup (240 ml) freshly squeezed orange juice
  • 2 tablespoons freshly squeezed lime juice
  • 1 tablespoon plus 1 teaspoon cumin
  • 1 tablespoon freshly ground black pepper
  • 1 tablespoon kosher salt
  • 2 teaspoons dried oregano
  • ½ cup (32 g) chopped scallions, green parts only
  • Zest of 1 orange
  • Zest of 1 lime

Mojo:

  • ½ cup (20 g) finely chopped fresh herbs such as cilantro, oregano or mint or a combo
  • Freshly squeezed lime juice
  • Kosher salt
  • Freshly ground black pepper

Preparation:

  1. The day before or at least 3 hours ahead, whisk together the orange juice, Garlic-Infused Oil, lime juice, cumin, black pepper, salt and oregano in a non-reactive bowl. Whisk in the scallion greens, orange zest and lime zest. Set half aside for later, refrigerating until needed. (It will be whisked into pan drippings).. Place the pork in a non-reactive bowl and add reserved other half of marinade. Cover with plastic wrap and refrigerate for at least 3 hours or overnight. Turn pork over once during that time. I prefer to marinate in a large zip top bag, which keeps the marinade in better contact with the meat.

  2. Take pork shoulder out of refrigerator. Position rack in middle of oven. Preheat oven to 275°F (135°C).
  3. Line a rimmed roasting pan with heavy aluminum foil; make sure it is a large enough piece to generously encase the pork. Place the pork, fat side up, on the aluminum foil with all of its marinating juices. Bring the foil up and over to encase the pork, sealing the foil loosely to allow air to circulate within your foil packet.
  4. Roast for 3 ½ hours then unwrap. Increase heat to 325°F (165°C) and roast unwrapped pork for about 3 more hours, basting occasionally, or until the surface is a rich, lacquered brown and the flesh offers very little resistance when pierced. If you use a thermometer it should read at least 165°F (74°C). Allow meat to rest for at least 15 minutes.
  5. Meanwhile, pour off the pan drippings and discard the fat. Pour the reserved, meaty pan drippings into a bowl and whisk in your chopped herb(s) of choice and reserved marinade. Add lime juice and salt and pepper to taste. I like to warm them briefly in a small pot, but do not simmer – and you can just whisk them together unheated. We like to serve the pork with rice and black beans and the mojo alongside.

Tips

FODMAP Information

Our recipes are based on Monash University and FODMAP Friendly science.

  • Garlic-Infused Oil: Make your own Garlic-Infused Oil or buy a commercial equivalent for the easiest way to add garlic flavor to your food. Fructans in garlic are not oil-soluble, so garlic-infused oil is low FODMAP.
  • Lime Juice: Monash University has lab tested lime juice and it is low FODMAP in 1 cup (250 g) amounts (double that of lemon juice, as an interesting fact).
  • Scallions: The green parts of scallions are low FODMAP as determined by Monash University lab testing and can be used to add onion flavor to your low FODMAP cooking.

Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.

Course: Dinner, Main Course
Cuisine: American, Cuban, Latin

Nutrition

Calories: 417kcal | Carbohydrates: 2g | Protein: 50g | Fat: 22g | Saturated Fat: 6g | Cholesterol: 171mg | Sodium: 631mg | Potassium: 877mg | Fiber: 1g | Sugar: 1g | Vitamin A: 20IU | Vitamin C: 2mg | Calcium: 39mg | Iron: 3mg

All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.