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Caribbean Pork Stew with Peppers

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Caribbean Pork Stew with Peppers
  • Prep 20 min
  • Total 6 hr 20 min
  • Ingredients 15
  • Servings 4
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Add wonderful Island flavor to your meal. Check out this pork stew with peppers that’s served over rice – perfect slow-cooked dinner.
Updated Jan 16, 2011

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

Steps

  • 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.

Tips from the Pillsbury Kitchens

  • tip 1
    Using both red and green bell peppers makes for a colorful dish, but you can use 2 red or 2 green if you like.
  • tip 2
    For a change of pace, serve this flavorful stew on a bed of brown rice instead of white rice.

Nutrition Information

800 Calories, 26g Total Fat, 58g Protein, 83g Total Carbohydrate, 10g Sugars

Nutrition Facts

Serving Size: 1 Serving
Calories
800
Calories from Fat
230
Total Fat
26g
39%
Saturated Fat
7g
37%
Trans Fat
0g
Cholesterol
145mg
48%
Sodium
1500mg
63%
Potassium
1030mg
30%
Total Carbohydrate
83g
28%
Dietary Fiber
3g
13%
Sugars
10g
Protein
58g
% Daily Value*:
Vitamin A
25%
25%
Vitamin C
70%
70%
Calcium
6%
6%
Iron
30%
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 Choice
5 1/2
*Percent Daily Values are based on a 2,000 calorie diet.
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