healthy caribbean pork stew

Name: Healthy caribbean pork stew
Prep time: 15 min
Cook time: 40 min
Yield: 2
Ingredients: 24 ounce(s) pork loin, boneless; 4 tablespoon(s) flour; 2 tablespoon(s) canola oil; 1 large onion, sliced; 1 - red bell pepper, thinly sliced; 1 - green bell pepper, chopped; 2 teaspoon(s) minced garlic; 1 - 4 oz can green chiles, chopped; 2 tablespoon(s) worcestershire sauce; 1 teaspoon(s) ground ginger; 1 - 8 oz can pineappl slices w/ juice; 1 large tomato, diced; - salt & pepper to taste

(1 RATING)

42 Pinches

sherry monfils

worcester, MA

Updated on May 6, 2012

A healthy flavorful stew. I sometimes serve over rice.

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prep time 15 Min

cook time 40 Min

method ---

yield 2 serving(s)

Ingredients

24 ounces pork loin, boneless
4 tablespoons flour
2 tablespoons canola oil
1 large onion, sliced
1 - red bell pepper, thinly sliced
1 - green bell pepper, chopped
2 teaspoons minced garlic
1 - 4 oz can green chiles, chopped
2 tablespoons worcestershire sauce
1 teaspoon ground ginger
1 - 8 oz can pineappl slices w/ juice
1 large tomato, diced
- salt & pepper to taste

How To Make healthy caribbean pork stew

Step 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.

Step 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.
Step 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.
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