Caribbean Pork Stew with Peppers

Add wonderful Island flavor to your meal. Check out this pork stew with peppers that’s served over rice – perfect slow-cooked dinner.

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Servings 4

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ingredients 15
Prep Time 20 min
Total Time 6 hr 20 min

Ingredients

1/3: cup all-purpose flour

1: teaspoon salt

1/2: teaspoon pepper

2: lb boneless pork loin, cut into 1-inch cubes

2: tablespoons vegetable oil

1: medium yellow onion, chopped (1/2 cup)

1: medium green bell pepper, cut into 1-inch pieces

1: medium red bell pepper, cut into 1-inch pieces

2: cloves garlic, finely chopped

1/2: teaspoon ground cinnamon

1/2: teaspoon ground ginger

1/4: teaspoon crushed red pepper flakes

1 1/4: cups orange juice

1 1/2: cups uncooked regular long-grain white rice

3: cups water

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Directions

1 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.
2 Spray 3 1/2- to 4-quart slow cooker with cooking spray. With slotted spoon, remove pork from skillet to slow cooker. Stir in all remaining ingredients except rice and water.
3 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.

EXPERT TIPS

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Expert Tips

Using both red and green bell peppers makes for a colorful dish, but you can use 2 red or 2 green if you like.

For a change of pace, serve this flavorful stew on a bed of brown rice instead of white rice.

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving

Calories: 800
Calories from Fat: 230),

% Daily Value

Total Fat: 26g; 26%
(Saturated Fat 7g, 7% Trans Fat 0g 0% ),
Cholesterol: 145mg; 145%;
Sodium: 1500mg; 1500%;
Total Carbohydrate: 83g; 83%
(Dietary Fiber 3g 3% Sugars 10g 10% ),
Protein: 58g; 58%

% Daily Value*:

Vitamin A: 25%;
Vitamin C: 70%;
Calcium: 6%;
Iron: 30%;

Exchanges:

4 1/2 Starch; 1/2 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1/2 Vegetable; 0 Very Lean Meat; 6 Lean Meat; 0 High-Fat Meat; 1 Fat;

Carbohydrate Choices:

5 1/2

*Percent Daily Values are based on a 2,000 calorie diet.

Review & Comments

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NananBop

report Posted Aug. 2, 2012 10:37 AM

I also think the calorie total for 1 serving is totally out of line...not only is it too much for one meal, I don't see how one serving of these ingredients could possibly be that high. There must be a typo and the calorie count is closer to 300 -- unless this is recipe is for one serving!!

letchworth

report Posted Aug. 1, 2012 1:05 PM

This sounds a good recipe. I did not see how many it should serve? My only criticism would be it really is a lot of calories for the meal. May be the portion size is larger than I would use.