Caribbean Pork with Pineapple
- Number of Servings: 1
Ingredients
12 oz. boneless pork loin 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
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.
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.
The American Institute for Cancer Research (AICR) is the cancer charity that fosters research on diet and cancer and educates the public about the results.
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.
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.
The American Institute for Cancer Research (AICR) is the cancer charity that fosters research on diet and cancer and educates the public about the results.
Nutritional Info Amount Per Serving
- Calories: 246.2
- Total Fat: 10.0 g
- Cholesterol: 41.2 mg
- Sodium: 796.9 mg
- Total Carbs: 22.8 g
- Dietary Fiber: 2.4 g
- Protein: 18.2 g
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