Welcome! (Caribbean Pork Stew)
Welcome to my healthy cooking blog! I wonder how many new blogs there are now in existence based on viewership of the movie Julie and Julia? That movie did show me that anyone can have a blog, as long as they have a subject. And, healthy cooking is my thing! I am always telling friends about the yummy things I have made. So, here is a better forum to do that.
So, without further adieu...
Source: Sparkpeople.com
12 oz. boneless pork loin
2 Tbsp. flour
2 Tbsp. flour
1 Tbsp. canola oil
1 medium onion, sliced
1 green bell pepper, seeded and chopped
1 clove garlic, minced
1 small chili pepper, seeded and minced
1 Tbsp. Worcestershire sauce
1/2 tsp. ground ginger
1 can (8 oz.) sliced pineapple in juice
1 large tomato, seeded and diced
1/2 medium cucumber, peeled, seeded and diced
3/4 tsp. salt
1/4 tsp. freshly ground pepper
Directions
1. Trim all visible fat from meat. Cut into 1-inch cubes. Toss with flour to coat.
2. Generously coat deep, medium skillet with cooking spray. Set over medium-high heat. Brown meat, turning it to color on all sides, about 5 minutes. Transfer meat to plate.
3. Heat oil in pan. Sauté onion, green pepper, garlic and chili pepper until onion is translucent, about 4 minutes. Return meat to pan. Add 1 cup water, Worcestershire sauce, ginger, salt and pepper. Drain liquid from pineapple into pan. Cover, reduce heat and simmer 30 minutes.
Alterations: I doubled the recipe since my pork tenderloin was 20oz. I used a can of green chiles instead of cutting up chile peppers, and a can and a half of petite diced tomatoes for the fresh tomato.
Results: Average. The peppers, onions, pineapple were very good. The pork left something to be desired. It was difficult to cut the raw meat into small pieces; I think perhaps I would have liked it better if the chunks were smaller. In any case, the pork had very little flavor. Perhaps a spice should have been added to the flour. I think because this has the word "Caribbean" in it I automatically assumed "Caribbean Jerk", which it definitely is not. It is slightly better the next day when the pork has had time to sit longer in the pineapple juice. Overall, it is sweet; I didn't get any "kick" out of it until I added some red pepper flakes.
Rating: 2 of 5 stars. I was the only one who has been eating this stew, and I have had 4 servings or so of it. I will probably be freezing the remainder in individual portions to eat later. It wasn't great, but it will be okay for lunch when I don't have any Lean Cuisine's in the freezer!
4. Stack pineapple slices and cut into 8 sections. Add fruit, tomato and cucumber to stew. Simmer, uncovered, 10 minutes. This stew keeps 2 to 3 days, covered, in the refrigerator.
Makes 4 servings.
Nutritional Info Per Serving
Nutritional Info Per Serving
Calories: 258.2
Total Fat: 10.0 g
Cholesterol: 41.2 mg
Sodium: 796.9 mg
Total Carbs: 22.9 g
Dietary Fiber: 2.4 g
Protein: 18.2 g
Alterations: I doubled the recipe since my pork tenderloin was 20oz. I used a can of green chiles instead of cutting up chile peppers, and a can and a half of petite diced tomatoes for the fresh tomato.
Results: Average. The peppers, onions, pineapple were very good. The pork left something to be desired. It was difficult to cut the raw meat into small pieces; I think perhaps I would have liked it better if the chunks were smaller. In any case, the pork had very little flavor. Perhaps a spice should have been added to the flour. I think because this has the word "Caribbean" in it I automatically assumed "Caribbean Jerk", which it definitely is not. It is slightly better the next day when the pork has had time to sit longer in the pineapple juice. Overall, it is sweet; I didn't get any "kick" out of it until I added some red pepper flakes.
Rating: 2 of 5 stars. I was the only one who has been eating this stew, and I have had 4 servings or so of it. I will probably be freezing the remainder in individual portions to eat later. It wasn't great, but it will be okay for lunch when I don't have any Lean Cuisine's in the freezer!
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