Caribbean Style Pork Stew
Makes 6 servings
1 15 – ounce can black beans, rinsed and drained
1 14 1/2 – ounce can beef broth
1 3/4 cups water
12 ounces cooked lean pork, cut into bite-size strips
3 plantains, peeled and cubed
1/2 16 – ounce package (2 cups) frozen pepper stir-fry vegetables (yellow, green, and red sweet peppers and onion)
1 cup chopped tomatoes
1 tablespoon grated fresh ginger
1 teaspoon ground cumin
1/4 teaspoon salt
1/4 teaspoon crushed red pepper
3 cups hot cooked brown rice
Fresh pineapple slices (optional)
1. In a 4-quart Dutch oven combine black beans, broth, and water. Bring to boiling. Stir in meat, plantains, frozen vegetables, tomatoes, ginger, cumin, salt, and crushed red pepper.
2. Return to boiling; reduce heat. Simmer, covered, about 10 minutes or until plantains are tender. Serve stew with rice. If desired, sprinkle with additional red pepper and garnish with pineapple slices. Makes 6 (1 1/3-cup) servings.
Nutrition Facts Per Serving:
Servings Per Recipe: 6
PER SERVING: 425 cal., 9 g total fat (3 g sat. fat), 52 mg chol., 547 mg sodium, 66 g carb. (6 g fiber), 26 g pro.
Credit: Diabetic Living magazine © Copyright 2014, Meredith Corporation. All Rights Reserved.