Penn Herb Wellness Guide
Caribbean Pork Stew
Kate Miller
Stretch your taste buds beyond their comfort zone with this tasty stew.
Ingredients
- 1 Tbs olive oil
- 1 lb boneless pork, cubed
- 1 onion, diced
- 1 green bell pepper, diced
- 4 cloves garlic, minced
- 1 Tbs freshly grated ginger (optional)
- 2 tsp cumin
- 1/4 tsp allspice
- 1/4 tsp crushed red pepper flakes
- 1 1/2 cups beef stock
- 1/2 cup water
- 1 14.5 oz can diced tomatoes
- 3 cups fully-cooked black beans (or two cans, rinsed and drained)
- 2 plantains, peeled and cubed
- 3 cups cooked rice
Directions
- Heat oil in a large pot. Add pork and cook until browned all over, about 5 minutes. Remove pork with a slotted spoon and set aside.
- Add onions, green peppers, and garlic to pot and cook for 5 minutes. Add ginger, cumin, allspice, and crushed red pepper flakes. Cook for about 30 seconds, just until fragrant.
- Add stock, water, and diced tomatoes. Return pork to pot. Bring to a boil, cover, and reduce heat. Let simmer about 45 minutes until pork is tender.
- Add beans and plantains. Cook at least an additional 15 minutes. The longer you let this simmer, covered and over low heat, the stronger the flavors will become. Serve over cooked rice.
Nutrition Facts
Calories 263
Calories from Fat 28 (11%)
(5%)Total Fat 3g
(3%)Saturated Fat 1g
Polyunsaturated Fat 0g
Monounsaturated Fat 2g
(8%)Cholesterol 25mg
(10%)Sodium 241mg
(20%)Potassium 715mg
Total Carbohydrate 42g
(26%)Dietary Fiber 7g
Sugars 8g
Sugar Alcohols 0g
(36%)Protein 18g
* Percent Daily Values are based on a 2,000 calorie diet.
Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.
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The information presented here is for informational purposes only and was created by a team of USregistered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires December 2024.