Carnitas
Slow-braised pork shoulder that pulls apart in tender shreds, then crisped under the broiler for caramelized edges. Research suggests high-fat meats may be challenging during flares—save this celebration meal for remission.
Carnitas
Slow-braised pork shoulder that pulls apart in tender shreds, then crisped under the broiler for caramelized edges. Research suggests high-fat meats may be challenging during flares—save this celebration meal for remission.
Ingredients
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
For Serving
Ingredients
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
Instructions
Cut pork shoulder into 3-inch chunks, trimming away large external fat caps but leaving some marbling for flavor and moisture.
Equipment: cutting board, knifeTip: Leave some marbling for flavor and moisture—just remove large external fat capsRub each piece thoroughly with garlic-infused oil, cumin, oregano, salt, and black pepper until evenly coated.
Place seasoned pork in a 6-quart slow cooker.
Equipment: 6-quart slow cookerPour orange juice, lime juice, and chicken broth over the pork—the liquid should come about halfway up the meat.
Tip: The liquid should come about halfway up the meatCover and cook on LOW for 8 hours or HIGH for 4 hours, until the pork pulls apart easily when pressed with a fork.
Tip: LOW for 8 hours produces the most tender results; HIGH for 4 hours works if you're short on timeTransfer pork to a cutting board using a slotted spoon, reserving the cooking liquid. Shred into bite-sized pieces using two forks.
Equipment: slotted spoon, cutting board, two forksPreheat broiler to high and position the rack 6 inches from the heat source.
high broilEquipment: broiler, rimmed baking sheet, foilSpread shredded pork in a single layer on a rimmed baking sheet lined with foil.
Drizzle 3-4 tablespoons of the reserved cooking liquid over the pork to keep it moist.
Broil for 3-5 minutes, watching closely, until the edges turn golden brown and crispy.
Tip: Watch closely—broilers vary significantly and the pork can burn quicklyUse tongs to toss the pork, exposing new surfaces, then broil for another 2-3 minutes until deeply caramelized in spots.
Equipment: tongsWarm corn tortillas in a dry skillet over medium heat for 30 seconds per side, until pliable and lightly charred.
Equipment: dry skilletFill each tortilla with a generous portion of carnitas.
Top with fresh cilantro leaves and a small squeeze of lime juice.
Slow Cooker Method
Crisping (Essential Step)
Serving
Notes
Storage
Refrigerate carnitas in an airtight container for up to 5 days, or freeze in portion-sized containers for up to 3 months. Store cooking liquid separately for reheating moisture. Reheat in a 300°F (150°C) oven to crisp the edges again.
Leaner alternative
For a lower-fat version, use pork tenderloin (about 6g fat per serving vs. 22g). It won't be traditional carnitas, but it cooks in just 3-4 hours on LOW and is gentler on the gut during sensitive periods.
Dutch oven method
Braise covered at 300°F (150°C) for 3-4 hours in an oven-safe pot. This method gives you more control over browning.
Low-FODMAP notes
Traditional carnitas uses onion and whole garlic—we use garlic-infused olive oil instead, which delivers flavor without fructans. FODMAPs are water-soluble, so the fat carries the flavor compounds while leaving the problematic carbohydrates behind.
Citrus notes
Orange and lime juice add authentic flavor and help tenderize the meat through acid. The acidity mellows significantly during the long braise. If you have active mouth sores or esophageal irritation, reduce citrus by half or substitute with additional broth.
Crisping
The crispy, caramelized edges are what make carnitas special. This texture contrast is worth the extra 10 minutes—don't skip this step.
SCD serving
The carnitas itself is SCD-legal, but corn tortillas are not (all grains prohibited). Serve in lettuce wraps or over SCD-legal cauliflower rice for full compliance.
IBD Considerations
Diet Protocol Compliance
How this recipe fits common IBD dietary approaches
