Healthy Caribbean Pork Stew Recipes

JAMAICAN PORK STEW

Steps:

• Brown onions and pork in oil.
• In a bowl or large measuring cup, combine sugar, cornstarch and salt. Gradually add vinegar, soya sauce, ketchup, water, and syrup/juice of drained pineapple.
• Add mixture to pork.
• Cook over low heat, stirring until thick and clear.
• Cover and simmer for 1 hour.
• Add pineapple tidbits and green pepper. Cook for an additional 5 minutes.
• Serve over hot rice.

CARIBBEAN PORK STEW WITH PEPPERS RECIPE - (4/5)

Steps:

• In large resealable food-storage plastic bag, place flour, salt, and pepper. Add pork; seal bag and shake to coat. In 12-inch skillet, heat oil over medium-high heat. Brown pork cubes in oil on all sides, working in batches if necessary. Spray 3 1/2 to 4-quart slow cooker with cooking spray. With a slotted spoon, remove pork from skillet to slow cooker. Stir in all remaining ingredients except rice and water. Cover; cook on Low heat setting 6 to 8 hours. About 25 minutes before pork is done, cook rice in water as directed on package. Serve stew over rice.

HEALTHY CARIBBEAN STEW

Steps:

• Place the water in a large pot. Add onion and bell pepper. Cook, stirring occasionally, for 5 minutes.
• Add sweet potatoes, tomato sauce, tomatoes, pineapple, apples, chilies and vegetable broth.
• Bring to a boil, reduce heat, cover and cook over low heat for 45 minutes, stirring occasionally.
• Add beans and seasonings, mix well and continue to cook over low heat for another 10 minutes, stirring occasionally.
• Serve over rice.

HEALTHY CARIBBEAN PORK STEW

Steps:

• 1. Trim any fat from pork, cut pork into 1" cubes. Toss cubes w/ flour. Spray a lg skillet w/ cooking spray, place over med-high heat. Cook pork until browned on all sides. Transfer to a plate.
• 2. Heat oil in skillet. Saute onions, both peppers, garlic and chiles until onion is soft. Return pork to pan. Add 1 cup of water, worcestershire sauce, ginger, slat and pepper to taste.
• 3. Drain pineapple juice into skillet. Cover pan, reduce heat and simmer 30 mins, stirring occasioanlly. Stack pineapple and cut into 8 sections. Add pineapple and tomatoes to stew. Simmer, uncovered 10 mins.