Caribbean Pork Stew with Peppers

  • Prep 20 min
  • Total 6 hr 20 min
  • Ingredients 15
  • Servings 4

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

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  • 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.

Notes









Tips

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.

Nutritional Information

Nutrition Information

Nutrition Facts

Serving Size: 1 Serving
Calories
800
Calories from Fat
230
% Daily Value
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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