Stew Recipe: Caribbean Style Pork Stew

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.


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